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05
07
2020

SFS : Online Programming

By Scotty 0

If you live out of Canberra, we have a full online coaching programming available to you for as little as $10 a week!

Hit us up for a few days of programming.

CrossFit SFS – Workout of the Day

 

Warm-up: (5-15 mins):
2 rounds:
60 sec on a machine of your choice
10 x Pause Goblet Squats with DB or KB
10 x Step ups holding DB or KB (5 per side, alternating)
10 x V-ups or Sit-ups

Then;

Warm up to opening set of front squats

Strength

Front Squat (5 x 3)

Metcon: (35-55 mins):
AMRAP 20 minutes:
Row 250m
10 Box Jumps (24/20″)
10 Wall Balls 9/6kg
Row 250m
15 Box Jumps (24/20″)
15 Wall Balls 9/6kg
Row 250m
20 Box Jumps (24/20″)
20 Wall Balls 9/6kg
Run 200m
25 Box Jumps (24/20″)
25 Wall Balls 9/6kg
Row 250m
30 Box Jumps (24/20″)
30 Wall Balls 9/6kg

Continue as far up the ladder as possible in 20 minutes

author: Scotty

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