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29
12
2020

COVID Safety Update in Canberra Gym

By Scotty 0

Team if you have been into Sydney, then please do the right thing and self quarantine.

If you have missed it some how we are now in line with the COVID safe app here within SFS, please download the app and log in.

We have a copy of our COVID plan available underneath the screens in the main gym room & our unique bar code is at the front COVID desk.

CrossFit SFS – Workout of the Day

 

Warm-up

(5-15 mins):
3 rounds:
60 sec on a machine of your choice
10 x Pause Goblet Squats (holding a light KB or DB)
10 x Single Leg Deadlifts (5 per leg, with or without weight)
20 x plank taps
10 x Db Press (5 ea arm)

Then;

Warm up to opening set of Front Squats

 

Strength

Front Squat (build to heavy 3)

 

Metcon

(35-45 mins):
AMRAP 10 minutes:
30 Double Unders
1 Dumbbell Thruster (22.5/15kg)
1 T2B
30 Double Unders
2 Dumbbell Thrusters (22.5/15kg)
2 T2B
30 Double Unders
3 Dumbbell Thrusters (22.5/15kg)
3 T2B

Continue in this fashion until time elapses

 

Strength Accessories
3 rounds
8 ea DB split squats
15 weighted glute bridges
1 min banded march
rest as needed

author: Scotty

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