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07
03
2018

Thurs 8/3/18 : Canberra Mum’s, FREE creche at Canberra Gym

By Scotty 0

We have a FREE creche 6 days a week for all members here at CrossFit SFS.

If you want to come and check it out, we will even give you a FREE week to try it.

Opens : rest day (if doing Friday arvo)

Warm up
2 rounds
1min bike/row/run
20 sec push ups hold
20 sec back lever hold
10 wal ball 9/6kg

Lifting – 8 mins (opens wk 3)
Odd : 7 strict press @ 65%
Even: 12 push press@ same weight

Conditioning
2 rounds For time
25 wall ball
25 HSPU
25 cals row

ACCESSORY (sep part of day or choose 1 part)
Gymnastics
10 mins MU practice
– banded transitions
– banded Bar MU
– banded ring MU (only if very close)
– ice cream makers ” http://gymnasticswod.com/content/positioning-rings-pt2 ”

Strongman
3 rounds not for time
100m OH KB waiters + farmers carry 16+32kg / 12+24kg
1 min backward prowler drag
10 deadball over shoulder 65/45kg

author: Scotty

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