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19
06
2019

Thurs 20/6 : Allstars Canberra

By Scotty 0

Don’t forget to get your team sorted for Allstar’s here at CrossFit SFS 3/4th Aug.

REGO NOW open : sign me up

CrossFit SFS Workout of the Day

Warm Up (5-15 mins):
3 rounds:
60 sec on a machine of your choice
10 x Kang Squats (Good Morning + Back Squat)
10 x Empty Barbell Single Leg Deadlifts (https://www.youtube.com/watch?v=iDV8r5u6En0)
10 x V-ups or Sit-ups

Strength/ Skill (15-35 mins):
Deadlift
3 x 10

METCON (35-50 mins):
4 rounds:
1 minute Row (cals)
1 min Double Unders
1 minute Dumbbell Snatches (22.5/15kg)
1 min Rest

Scaling Options:
Row: Assault Bike or Ski Erg
Double Unders: Single Skips
DB Snatch: reduce weight

author: Scotty

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