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Mon 14/1 : Masters HQ Canberra Fitness Event

By Scotty 0

Just letting you all know that here at CrossFit SFS, we are hosting the 1st Masters event of the season, with the Masters HQ pairs event.

There will still be a 9am, class, but it will be outdoor so be sure to wear a hat. Also we are after any volunteers for the day after you finish for and hour or two would be greatly appreciated!

CrossFit SFS workout of the Day

Warm Up (5-15 mins):
3 rounds:
60 sec row/bike/ski @ easy pace
5 x Inchworm Push-ups
10 x Lunge & Twist (twist across front leg)
15 x Hollow Rocks


20 x Empty Bar deadlifts

Strength/ Skill (15-35 mins):
6 x 4

WOD (30-50 mins)
AMRAP 12 minutes:
15 Burpee Box Jumps (24/20”)
15 Hang Power Cleans 50/35kg

Scaling Options:
Burpee Box Jump: reduce box height, kickback burpee (no push-up), step up
Deadlift: reduce weight

Cool Down (50-60 mins)
Slow Stretching: Hamstrings, glutes, hips, lower back, quads, chest

author: Scotty


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