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02
11
2020

Moving Forward with Life

By Scotty 0

No matter what it is, the message is simple:

“Don’t look over your shoulder, you are not going that way”

Keep moving forward, sometimes it may not seem like it, but you will come out the other side.

CrossFit SFS – Workout of the Day

 

Warm-up 

2 min. cardio
into
Tabata Mash-up:
20 sec squat hold
10 sec rest
20 sec hollow hold
10 sec rest
x 4 rounds

Then;

Warm up to opening set of pause front squats

Strength

Paused Front Squat (5 x 5)

Metcon

3 rounds for time
20/17 Calorie Row
30 Wall Balls 9/6kg
20 Box Jumps

Scaling Options::
Row : Bike, Ski – 17/15cals
Box Jump : step ups, reduce height

author: Scotty

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