Monday, July 8th, 2013

Hey Folks!

Great weekend in the gym! CrossFit for Hope looked like a lot of fun – I think Fight Gone Bad might actually be “easier” haha.

This coming Sunday, James is dropping some knowledge bombs all about Running and how to make you better! Come check it out riht after open gym!

Warm up

2 Rounds – 10 Dislocates, 10 spiderman lunges, 10 inch worms, 10 Ring rows

Back Squat 3×5 @75% plus 5 pounds (i.e. Add 5 pounds to last weeks squats)

12 Minute AMRAP:
400m Run
30 Second Plank
Max reps Pull ups (as many as possible without letting go of the bar)

Mobility:
Stretch – Calves, Quads, Lats
Foam Roll – T-spine & Lats

See you in the gym!
The CrossFit Sudbury Team