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16
07
2018

Tues 17/7/18: Summer Bodies made in Canberra Winter

By Scotty 0

NOW is the time to come and put in the work for the Summer months!

To get you by, if you bring a buddy in July (to cuddle up to and keep you warm), we will offer you a real cool discount on your membership here at CrossFit SFS Canberra.

Warm Up
3 rounds
10 cal on a machine
10 push up
10 Single suitcase deadlift R/L
20 plate sit up with press 10/5kg

Strength: (week 4) – 10 min
3 x 8ea leg OH BB lunges (back) 40/30kg
s/s
3 x 15 Stiff Leg Deads (same bar, control)

Cond
Metcon (Time)
21-15-9
Ab mat sit up
Strict HSPU (kip or HR as needed)
Rest 3:00
Target Time: 7:00 or less

Time Cap: 9:00

Metcon (Time)
21-15-9
Ab mat sit up
Floor PRess 50/35kg
Target Time: 6:00 or less
Time Cap: 9:00

Accessory Gymnastics (week 3)
4 x 5 eccentric loaded pull ups
4 x 5 wall walks

author: Scotty

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