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02
06
2019

Mon 3/6 : FREE fitness Friday at Canberra Gym

By Scotty 0

Don’t forget every Friday is FREE Fitness Friday for anyone that wants to come and try out our Strive 45 HIIT or CrossFit, here in our gym in Hume.

CrossFit SFS Workout

Warm Up (5-25 mins):
Broomstick Sumo Deadlift High Pull Warm Up:
10 x Sumo Deadlift
5 x Sumo Deadlift + Shrug
10 x Strict Upright Row (from standing)
5 x Sumo Deadlift + Shrug + Upright Row
10 x Sumo DL High Pull from above knee (focusing on hip extension and shoulders shrugging before arms bending)
10 x Sumo Deadlift High Pulls

3 rounds:
60 sec on a machine of your choice
10 x Air Squats
5 x Empty Barbell Sumo Deadlift High Pulls
5 x Empty Barbell Push Press
10 x Step Ups (5 per leg)

METCON (25-55 mins):
3 rounds for time:
30 Wall Balls (20/14lbs)
30 Sumo Deadlift High Pulls (35/25kg)
30 Box Jumps (24/20”)
30 Push Press (35/25kg)
30/20 cal Row

Time cap: 30 minutes

author: Scotty

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