Blog
  • Main page
14
10
2018

Mon 15/10 : New Faces at SFS Gym

By Scotty 0

Be sure to introduce yourself to anybody that you do not know here at CrossFit SFS.

We have quite a few new people starting up and it can be quite daunting for those that are just starting out.

Give them a big high 5 and, a smile and say welcome, it will make their day.

Warm up
2 rounds
2 lap shed run
1 lap duck walk
10 plate squats
20 mtn climbers

Skills
8 – 10 min playing around with pistol squat
*no set work

Strength : E2MOM for 10 mins (5 sets)
5 Thrusters
5 – 10 Bar MU (chest to bar) {pull up} [ring rows]
*goal is to go heavier each set of thrusters

Cond
30/20/10
Wall Balls
DB Snatch
Db Facing Burpees
*16min time cap

Accessory Strength (if time)
3 x max sets HS holds) or max distance walk
3 x 8 ea arm bent over DB row @ heavy

author: Scotty

Comment
0

Leave a reply