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14
09
2019

Strive Sat : 14/9

By Scotty 0

CrossFit SFS – Strive 45

Warm-up

Bear crawl up and jog back

5 x close leg squats

5 x air squats

5 x burpee

Bear crawl up and jog back

5x push ups

5x no push up inch worm

5x each side opposite arm and leg super man lifts https://www.youtube.com/watch?v=0huWL0PCG3c

Arm swings 10x forward 10x backward

Mountain climber pause 2 sec x 10

Metcon (No Measure)

30 min workout to complete:

2 rounds of each

1. 200m run

30 KB swings (or any object with weight)

30 V ups

30 air squats

2. 250m row

30 KB squats (or any object with weight)

30 knee tucks https://www.youtube.com/watch?v=HR_1AqBmVAU

30 step ups

3. 200m ski

30 sec L plank hold

30 sec mid plank hold

30 sec R plank hold

4. 200m choice

30 backward lunges (weighted if possible)

30 Heel taps

30 Kb single leg deads

If you complete the workout before the 30min mark complete then following for the remainder of time:

* Finish on max cals – every 1 min hop off and complete 5x burpees

OR

* Finish on max skips – every 1 min hop off and complete 5x burpees

author: Scotty

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