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25
06
2018

Tues 26/6/18 : Community at CrossFit SFS

By Scotty 0

Not all fitness facilities are the same here in Canberra, there is a reason why!

Come on out to CrossFit SFS anytime and check out our community and see the difference for yourself.

Warm Up
2 rounds
50 skips
10 ea single arm/leg KB deads
10 supaman’s
4 ea KB cossack squats 12/8kg

Strength– (week 1) – 10 min
4 x 4-6 rep Dbl KB front rack bulgarian split squats
s/s
4 x 10 GHD back extensions

Cond : max cals on assult bike
Rest of work not for time but strength skill
*scale to work efficiently
5 Rounds:
5 strict chest to bar (use a band as needed)
5 strict ring dips (as above)
1 min HS walk for max distance/ practice
1 min max cals assult bike
Rest 90 sec

Accessory Strength
5 x 10 Front Rack Walking Lunge Steps

Rego for Capital Challenge 2018 – Click here

author: Scotty

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