Monday, September 23rd, 2013

Hey Folks!

Great work this weekend – There’s just a different vibe on the weekend days, and I think that change is good for folks sometimes 🙂

Health, Performance and Longevity programming is coming soon… It’s proven to be a bit more work/preparation than I expected.  It’s coming soon though!  As of now we’re riding on “longevity”, in case you were curious.  Thanks for your patience guys!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 ring rows

Snatch – Work up to a heavy single rep.  Then reduce the weight a bit and do three more reps there (also singles)

AMRAP 10 minutes:
6 overhead squats
9 burpee-over-barbell
12 toes to bar

Stretch – Quads, calves, Hamstrings
LaX Ball – Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team