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01
07
2019

Tues 2/7 : Refer a Friend at Canberra Gym

By Scotty 0

For the month of July, if you refer a friend and they sign up to either CrossFit SFS, Strive 45, or Strive Weightlifitng and you will receive a $50 gift voucher!


CrossFit SFS Workout of the day

Warm Up (5-15 mins):
3 rounds:
60 sec on a machine of your choice
10 x Russian KB Swings
8 x Goblet Squats with pause
6 x Lunges holding KB (3 per leg)
4 x KB Press (2 per side)
2 x Turkish Get-ups (1 per side)

Strength/ Skill (15-35 mins):
Back Squat
4 x 6

METCON (35-50 mins):
AMRAP 15 minutes:
15 Wall Balls 9/6kg
15 Push-ups

Scaling Options:
Wall Balls: reduce target height, reduce wall ball weight
Push-up: knee push-ups, target push-ups (eg. to a box)

author: Scotty

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