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Thurs 13/6 : Someday’s don’t go to plan Canberra!

By Scotty 0

Not everyday is going to go to plan, in fact those day’s are very few and far between!

What will make a difference, is what you do, day in and day out to progress.

If you come in and work on something, then you are moving the needle forward to get better!

It may not happen today, but it will happen

CrossFit SFS workout

Warm Up (5-15 mins):
3 rounds:
60 sec on a machine of your choice
10 x DB Floor Press
10 x DB Bent Over Rows
10 x Step Ups (no weight)


Warm up to starting weight on Bench Press

Strength/ Skill (15-35 mins):
Bench Press
3 x 12

METCON (35-55 mins):
3 rounds, for total reps of:
1 min Row (cals)
1 min DB Box Step Overs (22.5/15kg to 24/20”)
1 min Burpees
1 min Air Squats
Rest 1 minute between rounds

author: Scotty


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