Wednesday, November 6th, 2013

Hey Folks!

Killer Randy times.  There was a significant difference between last year and this – some multi-minute PRs.  This coming workout is going to be even MORE fun.  Can you believe it?

This Sunday, we’ll be going “Murph”.  I’m unfortunately going to be away, so Caz is going to be taking you through it.  He’s the perfect person to coach you all through Murph, too.

Warm up

2 Rounds – 5 reverse dislocates pause in front for a few seconds each time, 30 second Russian Baby Maker, 10 tuck jumps, 5×5 second supermans

Planks – on hands, 1 hand, 1 foot off ground. No torquing through the midline.  8 x 20 seconds.

“Rahoi” – 12 Minute AMRAP:
12 Box Jumps
6 Thrusters
6 bar facing burpees

Stretch – Calves, biceps
LaX Ball – Rotator Cuff, Forearms (top and bottom)

See you in the gym!
The CrossFit Sudbury Team