Thursday, December 5th, 2013

Hey Folks!

Killer Squat PRs today!  Ali joins the 200 club for her back squat now too!  There were many other awesome squats too!  For those of you who weren’t feeling too fresh today or who waited for next week – I’m pumped to see how you do!

The Infant Food Bank crib is starting to fill up!  Thank you guys for your generous donations!  Let’s keep it up and help out those in need!

Warm up

2 Rounds – 10 dislocates, forearm stretch, foam roll Glutes/Quads/Calves, 10 ring rows, 10 spiderman lunges

Handstand practice – Holds, wall walks, handstand push ups, facing in, facing out, etc.  Play around!  Stay Hollow!

4 Minute AMRAP:
4 Push Press (75/53)
4 Barbell Step ups (75/53)

1 Minute REST

4 Minute AMRAP:
4 Push Press (75/53)
4 Barbell Lunges (75/53)

Mobility:
Stretch – Glutes, Forearms, Lats
Foam Roll – Lats, IT bands

See you in the gym!
The CrossFit Sudbury Team