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29
11
2020

Don’t Break the Chain Canberra

By Scotty 0

There are only a few short weeks to go till the Xmas break.

Now, more than ever it is important to keep up the training schedule (maybe even increase it a bit). As the festive season parties commence, don’t just say f… it I am going to eat and drink to much anyway!

A little bit of training will make the job sooo much easier after Xmas, just get in do what you can!

Coach Scotty

CrossFit SFS – Workout of the Day

 

Warm-up

(5-15 mins):
2 rounds:
60 sec on a machine of your choice
30 sec squat hold/ 10 x Pause Air Squats
30 sec Plank hold/ 15 x Sit-ups
10 x Lunges/ 5 x Broad Jumps
Then;

Warm up to opening set of Pause Front Squats

STRENGTH

Paused Front Squat (heavy 2)

Metcon

AMRAP 10 minutes:
30 Wall Balls 9/6kg
20 Toes-to-Bar
10 Burpee Box Jumps (24/20″)

Accessories

3 sets
10 Bent over DB Row Underhand
20 banded pull aparts (slow control)
max chin over the bar holds

author: Scotty

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