Thursday, November 21st, 2013

Hey Folks!

PR City!  Awesome work on not only PRing your Front Squats, but also many 2k row PRs!  You guys are the best.

CrossFit Kids has been going great so far, we’re sorry if a rogue dodgeball beans you though… also… you’re “out” if they do.

Warm up

2 Rounds – 10 dislocates, 10 ring rows, 10 squats, 10 lunges, 10 second superman hold, 10 second hollow rock

As many rounds as possible in 18 minutes of:
50 Burpees
75 Kettlebell Swings
100 Ab-Mat Sit-ups
75 Goblet Squats (with kettlebell)
50 Push Press 75/55

Stretch – Quads, Pecs, Shoulders
Foam Roller – Calves, T-spine, Lats

See you in the gym!
The CrossFit Sudbury Team