Wednesday, September 11th, 2013

Hey Folks!

Good times watching you all plank like champions.  Great work on the overhead and farmers carries, they’re great for improving stability and work capacity in general.  You are all now fitter than you were yesterday.  You’re welcome 😉

It’s wednesday and it’s going to be a great day FYI.  We’re getting blinds put in at the gym/clinic and it’s going to look fantastic.

Warm up

2 Rounds – 10 band pulls, 10 inch worm, 10 downward/upward dog yoga pose thingies (pause for a few seconds at the end of each one), 30 second calves stretch

Front Squat 3×5 @65%

For time:
1000m Row
50 Walking lunges
50 Sit ups
50 Double unders

Mobility:
Stretch – Quads/Psoas, Glutes, Pecs
LaX Ball – Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team