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11
03
2019

Tues 12/3 : Awesome work Team SFS

By Scotty 0

Some amazing results with the CrossFit Open 19.3 this week here at CrossFit SFS, with Stu finishing the SHSPU and a few others not too far away!

CrossFit SFS Canberra workout of the day

Warm Up (5-15 mins):
3 rounds of:
60 sec on a machine of your choice
10 x Inchworms (5 without push-up and 5 with push-up)
10 x Sit-ups
10 x Banded Good Mornings (band around feet and shoulders)
10 x Banded Bent Over Row (hold ends of bands as handles and stand on band with both feet)
5 x Burpees

Then, warm up for Bench Press

Strength/ Skill (15-30 mins):
Bench Press
5 x 5

WOD (30-50 mins):
AMRAP 20 mins:
10 Deadlifts (102.5/70kg)
15 Push-ups
20 CTB

Scaling Options:
Deadlift: reduce weight
Push-ups: reduce reps to 10, knee push-ups or push-ups to a target (reduced ROM)

Images: thanks to WODshots Photography

Dancing with my Princess

author: Scotty

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