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21
10
2020

Last few days of De-load Strength

By Scotty 0

Enjoy your last few days of freedom team!

Monday it is go time for our new program!

I will do a post up over the weekend for you all..

CrossFit SFS – Workout of the Day

 

Warm-up (5-1o mins):
2 rounds
60 sec on a machine of your choice
6 x Hollow Rocks
12 x Kipping Swings
30 sec Squat Hold

Metcon 

5 Sets (1 Set Every 5 minutes)
12 Chest to bar pull ups (15 for Advanced)
15/12 Calorie Assault Bike
15 Wall Balls 9/6kg
15 Burpees to bar


Accessory if Time

3 sets
.20 sec top of ring holds
+
6 – 10 ring dips (strict)
rest as needed
.20 bottom of ring dips
+
15 GHD sit ups

author: Scotty

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