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18
03
2019

Tues 19/3 : Strive 45 HIIT Canberra

By Scotty 0

Great to see so many new faces getting in and joining us with our all NEW Strive 45 HIIT class here at CrossFit SFS, Canberra.

With the perfect blend of cardio, strength, core work, it is great bang for your buck for those wanting to get in, get it done and get out without too much fuss, or worrying about the technical work involved with CrossFit.

FREE week to anyone wanting to come and try it out for yourself!

Warm Up (5-15 mins):
3 rounds of:
60 sec on a machine of your choice
3 x Wall Climbs or 12 x Shoulder Taps
6 x Single Arm Bent Over Rows (each arm)
9 x Kipping Swings
12 x Glute Bridges
15 x Hollow Rocks or 15 sec Hollow Hold

Strength/ Skill (15-30 mins):
Gymnastic Strength:
EMOM x 14:
Min 1: 5-10 Strict HSPU
Min 2: 2-5 Muscle Ups or Bar Muscle Ups

WOD (30-50 mins):
AMRAP 15 mins:
Run 200m
15 Dumbbell Squats (22.5/15kg)
12 Dumbbell Push Press (22.5/15kg)
9 Box Jumps (24/20”)

author: Scotty

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