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05
08
2018

Mon 6/8/18 : SFS Newsletter

By Scotty 0

DID you know we have a weekly newsletter here at CrossFit SFS Canberra, with heaps of info for you?? From training sessions, to weekly recipes.

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Warm up
500m row
then 2 rounds
5ea single bell press 12/8kg strict
5ea side cossack squats 12/8kg
10 gob squats (tempo down + bounce out of bottom)

Lifting : 15 mins
1rm Squat Clean

Cond:
12-9-6
Wall Balls 15-12/9kg
KBS 32/24kg (scale as needed)
*50 Double Unders after each set (100 singles)
Rest 2mins between sets

Increase your pace and effort every set

Accessory Strength (if time)
8 ea leg bulgarian split squats 40/30kg
Max set ring push ups (adv – scale up to feet on box)

author: Scotty

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