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Mon 17/12 : Masters HQ Canberra

By Scotty 0

Don’t forget to jump on and register for our first event in Canberra for 2019 with the Masters HQ pairs comp on Sat 19th Jan here at CrossFit SFS.

Starting from the age of 30, remember older can go down to the younger division.

I will have movement standards and weights out soon…

Click on the image to register






CrossFit SFS workout of the day:

Warm Up (5-15 mins):
Before strength:
3 rounds of:
5 x single leg RDL per leg
10 x Air Squats
15 x Sit-Ups

Single leg RDL demo:

Before workout:
3 rounds of:
8 x Kipping Swings + 2 Pull-Ups
8 x Shoulder Taps + 2 Push-Ups
4 x Jumping Squats

Strength/ Skill (15-30 mins)
Front Squat
4 x 2

WOD (30-50 mins)
AMRAP 20 mins:
5 Pull-ups
10 Push-ups
15 Squats

Rx+: C2B Pull-ups

author: Scotty


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