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25
06
2020

SFS Pre Sales

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

(5-15 mins):

2 rounds:

20 sec Hollow Hold

10 sec Rest

20 sec Superman Hold

10 sec Rest

Then;

2 rounds:

30 sec Assault Bike (increase intensity each round)

3 x Push-ups

6 x squat cleans

9 x BJ

Then;

2 rounds:

3 Squat Clean @ load

2 burpee BJ

1 STO @ load

Metcon

Metcon (5 Rounds for time)

On the 5min for 25min

12/10cal Ski Erg or 15/12 Assault

10 Squat Clean 60/40kg

8 Burpee Box Jump Over 24/20inch

10 Shoulder to Overhead 60/40kg

4min cap per round

Scale numbers as needed to keep rounds about 3 – 3.30min

Metcon (No Measure)

Core finisher

3 sets

20 Russian twists 10/5kg

20 alt V ups

.60 sec plank

10 strict/ tempo hanging knee raises

author: Scotty

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