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04
07
2018

Thurs 5/7/18 : Allstar Alliance in Canberra ACT

By Scotty 0

All the workouts are up, come and join the fun here at CrossFit SFS, Canberra 25/26th Aug

Warm up
2 sets
30 sec assult bike
10 banded pull aparts (control)
30 sec bottom squat holding 10/5kg plate
Then
3 mins on
ankle/hip mobility drills (bands/ foam roller

Lifting – 10 min EMOM (week 4)
Odd: 6 Back Squat @ same weight as last week set of 6 (around 70-80% if you weren’t here)
Even: 3 strict TTB + 8 kipping (or progression of)

Metcon
3 rounds for time

Row 350/300m
12 Deadlifts @ Bodyweight
14 HR Push Ups
16 Box Jumps Step Down 20″
rest walk 90sec between sets

ACCESSORY Strength – if time
4 x 10 BB Good Mornings
s/s
4 x 30 sec ring row holds
4 x 20 sec max ring push ups

author: Scotty

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