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13
03
2018

Wed 14/3/18 : Allstars coming to Canberra

By Scotty 0

Pleased to announce that the Allstar Alliance team comp is coming to CrossFit SFS Canberra in August this year.

Check out the image below and click thru for more info.

Warm up
500m row
then
2 rounds
10 Cossack squats broom
10 pass thru
5 snatch balance Bar (broom)

Lifting
Every 2 min for 10 min (5 sets)
2 x 2 posi snatch @ 75%
Hang | Ground (power snatch if you cannot full squat snatch)

Cond
3 rounds for time
200m run
30 wall ball
20 TTB
30 DU (90 singles)

Mobility or

Accessories if time
A. Gymnastics for quality (accumulate if needed)
3 rounds
40 sec HS hold on wall
40 sec supaman hold
40 sec max ring dips (use band if needed)
B. Core
3 rounds, 30 sec each
Flutter Kicks
Weighted Planks (on back)
Sit up to press 10/5kg
Superman hold

Allstar Alliance rego (click image)

allstar-alliance-canberra

author: Scotty

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