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03
12
2018

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!

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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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