Hey Folks!

There are going to be some sore abs tomorrow!  There may also be some tender lower backs.  If you feel like you’re low back is TOO tender, it’s time to evaluate how you’re deadlifting.  If there’s anything going on in your legs (other than hamstring soreness), we REALLY need to evaluate how you’re deadlifting.  That being said, I imagine a very large majority of you performed the workout how it should have been done and had an awesome time doing it! 🙂

One more training day this week!  If you’re planning on taking the weekend off then it’s time to leave it all out on the floor!  For those coming in this weekend – I’ll see you there!

Last day to get your skipping rope order in!  Check out this link and choose your handle colour, rope colour, length and weight!

Warm up

2 Rounds – 10 dislocates, 30 second bicep stretch, 30 second T-spine, 10 overhead squats (PVC pipe)

E2M-10 (Every 2 minutes for 10 minutes):
2 Clean & Jerks @70%

5 Rounds for time:
14 Slam Balls
7 Front squats

Stretch – Hamstrings, Quads/Psoas
Foam Roll – Hamstrings, Glutes & Low back

See you in the gym!
The CrossFit Sudbury Team