Monday, September 30th, 2013

Hey Folks!

Well, I’m assuming it was a good weekend and you all trained like champions – good work!

If I play my cards right I should return from Vegas a millionaire – then everyone gets a free puppy.
I’ll see you all Monday night!
Kristin, Bud, Lisa and the other coaches will be taking great care of you! 🙂

Warm up

2 rounds – 10 dislocates, 10 overhead squats, 10 Spider-Man lunges, 10 spinal twists, 20 second Russian baby maker

Back squat 3×5 @70%

8 minute AMRAP:
50m farmers carry
5 goblet squats
* perform 3 burpees every time you put the kettlebell down

Mobility:
Stretch – quads, hamstrings, Glutes
Foam roll – Quads, Glutes

See you in the gym!
The CrossFit Sudbury Team