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03
04
2019

Thurs 4/4 : FREE Fitness at Canberra Gym

By Scotty 0

This Saturday morning you can bring anyone to any of our classes here at CrossFit SFs, Strive 45 for our open morning.


7.30am : Weightlifting
8am : Strive 45 HIIT
9am : CrossFit


SFS Workout of the Day

Warm Up (5-15 mins):
Practice split Jerk footwork

Then;

3 rounds:
5 x Single Arm DB Press per arm
5 x Single Arm DB Bent Over Row per arm
4 x Single Arm DB Push Press per arm
4 x Single Arm DB Upright Row per arm
3 x Single Arm DB Split Jerk per arm

Strength/ Skill (15-40 mins):
Push Press
3 x 3

Split Jerk
2 x 3
1 x 2

WOD (40-52 mins):
3 rounds:
2 mins max Push-Ups
2 mins max Bar Muscle Ups

Scaling Options:
Push-up: knee pushups, pushups to a target
Bar Muscle Ups: jumping bar muscle up, banded bar muscle up, Strict Pull-up, Strict banded pull-up, Chest to Bar pull-up, jumping chest to bar pull-up

author: Scotty

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