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09
07
2018

Tues 10/7/18 : Canberra athletes to Australian Masters Titles

By Scotty 0

A huge shout out to some of our awesome CrossFit SFS members who have made the ACT team to take on the rest of Australia, New Zealand & Asia in September:

Issy, Maya, Bianca, Kylie, Megs & Myself, well done guy’s.

SFS Workout of the day:

Warm Up
2 rounds
2 lap run shed
6 ea bottoms up KB press
4 ea KB cossack squats 12/8kg
5 ea OH KB Lunge 12/8kg

Strength: (week 3) – 10 min
3 x 8ea leg BB lunges (back) 40/30kg
s/s
3 x 15 Good mornings (same bar)

Cond :
3 Sets for time

Row 25/20 Cals
20 Deadlifts 60/40kg
15 HSPU
10/8 cals assault bike

rest walk 2:00 between sets

*Scale HSPU back to Ring push ups as needed

Accessory Gymnastics (week 2)
3 x 20 reps dish/arch on bar
4 x 8 candlestick roll ups

author: Scotty

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