Blog
  • Main page
09
05
2020

Super Sat

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Easy/moderate/hard 60 sec row (increase intensity each round or 50-80 skips/ Double Unders

10 x Lunge & Twist (no weight)

5 x Kick up to handstand

Then;

3 rounds:

6 x Overhead Plate Lunges or Single Arm DB Overhead Lunge

3 x HSPU or scaling equivalent (pike push ups)

Metcon

Metcon (AMRAP – Rounds and Reps)

CrossFit

AMRAP 30 minutes:

20/15 cal Row

20 Overhead Plate Lunges (20/15kg)

10 Strict HSPU

SFS Online 1

AMRAP 30 minutes:

50 Double Unders/100 single skips

20 Overhead Plate Lunges 20/15kg

10 HSPU or Pike Push ups based on skill level

SFS Online Bare

AMRAP 30 minutes:

50 Double Unders/100 single skips

20 Overhead Plate Lunges 15/10kg

10 HRPU

author: Scotty

Comment
0

Leave a reply