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Tues 2/4 : Friday Night Lights at Canberra Gym

By Scotty 0

Come on out and join the fun this Friday at CrossFit SFS as we hit a session from around 5.30pm, with our Friday Night Lights.

We will do a modified team MURPH to get the guys through another session that are doing the MURPH challenge.

We have a DJ, food, drink and raffle on hand for after the workout and it is open to anyone in Canberra to attend, all we ask is a note donation for the MURPH Fundraiser.

CrossFit SFS workout of the day

Warm Up (5-15 mins):
Rowing/Assault Bike warm up:
In groups of 3, rotate as a team through 3 rounds of:
60 sec @ moderate pace
45 sec @ fast pace
30 sec @ sprint pace
Partner 1 does 60 sec followed by partner 2 and partner 3, then partner 1 does 45 sec etc. Do this for 3 rounds.


3 rounds of:
10-20 Double Unders
10 x Kipping Swings
4 x DB Snatches (2 per arm)

WOD (25-50 mins):
AMRAP 25 mins:
50 Double Unders
40 Sit-Ups
30 Dumbbell Snatches (22.5/15kg)
20 Toes-to-Bar

Scaling Options:
Double Unders: reduce reps to 40/30/20, single skips
Sit-Ups: anchor feet if necessary, plank
Hold 60 seconds
DB Snatch: reduce weight, work from the hang position
T2B: T2B attempts, hanging knee raises, V-Ups

author: Scotty


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