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Wed 3/7 : Allstar’s to CrossFit SFS Canberra Gym

By Scotty 0

It is time to jump on register for the Allstar event here at CrossFit SFS in Canberra 3/4th Aug.

With 4 divisions to choose from : Scaled, Masters, Intermediate & Advanced, it will be an awesome 2 days!

Register here : SIGN ME UP

SFS Workout of the day

Warm Up (5-15 mins):
3 rounds:
5 x Inchworm Push-ups
10 x Kipping Swings
10 x Hollow Rocks
5 x Hip Pop to Bar Drill
10 x DB Bent Over Rows
10 x Russian Twists holding one DB

Strength/ Skill (15-30 mins):
EMOM x 6:
Odd mins: Max reps Strict Knees-to-Elbows
Even mins: Max reps Strict T2B

2 x 2 min max attmepts
60 rest between efforts

METCON (30-55 mins):
4 rounds for time:
Run 400m
15 Deadlifts (100/70kg)
7 Bar Muscle Ups

Rest 60 seconds between rounds

author: Scotty


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