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Tues 4/12 : Get up and do the work Everyday

By Scotty 0

All it takes is for you walk through our door here at CrossFit SFS and we will work with you to get better everyday!

CrossFit SFS workout of the day

Warm Up (5-15 mins):
3 rounds of:
Assault Bike or Row 60 seconds
10 x Pause Air Squats
15 x Hollow Rocks
20 x Shoulder Taps

Strength/ Skill (15-30 mins):
Back Squat
3 x 8

WOD (30-55mins):
4 x AMRAP 5 mins:
Run 400m
30 Air Squats
20 Push-Ups
Max reps pull-ups

Scaling Options:
Run: Reduce distance to 300m if your 400m takes you longer than 2:30. Row 500/400m or Assault Bike 25/18
Air Squat: use depth marker
Push-up: reduce reps to 15 or 10, knee push-up
Pull-up: band pull-up, jumping Pull-up, ring row

author: Scotty


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