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12
02
2019

Wed 13/2 : Gym Meals Canberra

By Scotty 0

Huge shoutout to Gym Meals for coming on board and supporting the ‘Murph’ Challenge coming up in March.

With that Gym Meals Direct have done up a discount for any members here at CrossFit SFS Canberra that order 10 or more meals, hit me up for the code.

Warm Up (5-15 mins):
3 rounds of:
30 sec squat hold (1st round without weight, last 2 rounds with KB)
30 sec plank hold
10 x Box Step Ups (1st round without weight, last 2 rounds with KB)
10 x Sit-Ups
5 x Explosive Jumping Squats (jump as high as possible)
10 x Slow and controlled KB Deadlifts with sumo stance

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

WOD (35-55 mins):
AMRAP 20 mins:
Run 400m
20 Box Jumps
10 Dumbbell Squat Cleans (22.5/15kg)

Scaling Options:
Run: Row 500/400m or Assault Bike 30/20 cals
Box Jump: reduce box height, step up
DB Squat Clean: reduce weight, power clean + front squat, DB front squat only (beginners)

author: Scotty

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