Wednesday, January 30th, 2013

Hey Folks!

Another great training day in the books!  Some FAST hips and elbows today – some beautiful weightlifting.  You guys are inspiring!

Tomorrow (the 30th), you can sign up for the CrossFit Open!  It’s an online competition where each week for 5 weeks CrossFit posts a workout, and then we’re responsible for doing it, and submitting our scores.  Cumulatively, we submit a score as a “team” and hopefully, finish high enough to the top to qualify for regionals!  It’s only $10 or $20 and you can compare yourself to everyone else in the world!

Consider it, and become a member of CrossFit Sudbury’s Competition team!

Warm up

2 Rounds – 10 push up plus, 10 band pull aparts, T-spine stretch 30 seconds, 30 second hollow hold

Press 3×8  @ 60%  *2 minutes rest b/w sets

Pendlay Row 3×8  @ 60% *2 minutes b/w sets

10 Minute AMRAP:
200m Row
10 Overhead walking lunges
20 slam balls

Stretch – Lats/Rhomboids, Hamstrings & Calves

See you in the gym!
Adam, Eric & Katie