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03
07
2020

Queanbeyan Blues Ready

By Scotty 0

Well it has been an uncertain time for the CRL, but one thing is for sure, the Queanbeyan Blues will be ready to go on 25th July.

Both the Queanbeyan Blues boys and girls teams have been training the house down here at CrossFit SFS in Canberra and will be ready to rumble!

CrossFit SFS – Workout of the Day

Warm-up

Easy 400m Jog
10 x Inchworms (no push-ups)
10 x Burpees
10 x Kipping Swings
Moderate pace 200m Jog
10 x One Arm KB/DB Swings (5 per arm)
5 x Burpees
10 x Kipping Swings
5 x V-ups or Sit-ups

Metcon

Teams of 3

FOR TIME

600 cals Assault Bike / 20km Bike Erg / 800 cal rower / 8km running
every change
4 Deadball to Shoulder 45/35kg
8 push ups on ball

P1 : cardio
P2: work on ball
P3: rest

** change whenever you like**

author: Scotty

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