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24
11
2020

Wed @ SFS

By Scotty 0

CrossFit SFS – Workout of the Day

Warm up: (5-15 mins):
2 rounds:
Run 200m (increase pace slightly each round)
10 x Hollow Rocks
10 x Kipping Swings
10 x Single Arm DB Press (5 per arm)
5 x Kick up to handstand & hold (3-5 sec @ top of each rep) or 10 x Shoulder Taps in top of Push-up

Then;

Warm up to opening weight for Strict Press

Shoulder Press (5 x 2)

Metcon (35-50 mins):
AMRAP 15 minutes:
Run 200m
15 HSPU
Run 200m
15 Pull-ups

Rx+: 10 Strict HSPU/ 15 C2B Pull-ups

author: Scotty

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