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26
02
2019

Wed 27/2 : Six Week Challenge at Canberra Gym

By Scotty 0

Our next six week challenge is set to get underway in two weeks time.

If you have never trained, or used to be fit but family/work/life got in the way, then this is a great way to get your fitness back and start to feel better about yourself again!

What if you could:

✅ Look Lean and Feel Fantastic!
✅ Get Fitter and Healthier Than Ever Before!
✅ Tone up your Abs, Arms, and Legs!

(Perfect for all Fitness Levels even Beginners!)

If this is you then send us an email and we will book you in for your registration and get you signed up! : SIGN ME UP

CrossFit SFS workout of the Day

Warm Up (5-15 mins):
3 rounds, with a band:
10 x Single Arm Band Press Outs (each arm)
10 x Band High Pulls (stand with wide feet)
10 x Plank to Push-up
10 x Broad Jumps (increase intensity each round – 1st round easy jump, 2nd round moderate jump, 3rd round big jumps)

Strength/ Skill (15-35 mins):
Strict Press
7 x 2

WOD (35-55 mins):
For total time:
15 Burpee Box Jumps (24/20”)
15 T2B
12 Burpee Box Jumps (24/20”)
12 T2B
9 Burpee Box Jumps (24/20”)
9 T2B

Rest 3 mins

15 Burpee Box Jumps (24/20”)
7 Bar Muscle Ups
12 Burpee Box Jumps (24/20”)
5 Bar Muscle Ups
9 Burpee Box Jumps (24/20”)
3 Bar Muscle Ups

Time cap: 20 minutes

Scaling Options:
Burpee Box Jumps: reduce box height, kickback burpee, step back burpee, step ups
T2B: reduce reps (eg. 12, 9, 6 or 9, 7, 5), T2B attempts, V-Ups, sit-ups (double reps)
Bar MU: reduce reps (eg. 5, 3, 1), jumping bar MU, banded bar MU, C2B pull-ups, Strict pull-ups (banded if needed), ring rows

author: Scotty

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