Wednesday, December 11th, 2013

Vince chalking up

Hey Folks!

How was the long WOD?  Grasshoppers introduce you to some new angles in those abdominals?  Beauty.  Me too 🙂

We might have a fair number of visitors over the month – so it you see an unfamiliar face, introduce yourself and enjoy a WOD together.  If the people look lost, let them know what’s going on and help them warm up!  While we’re all similar (CrossFit gyms) we definitely aren’t all the same.

Warm up

2 Rounds – 10 inch worms, 10 spiderman lunges, 15 second calf stretch x2, Foam Roll (T-spine, quads, IT bands)

Press 5×5 @55%

3 Rounds for time:
10 Burpee Box Jumps
10 Front Squats (95/65)
10 Toes to Bar

Stretch – Glutes, Calves, Forearms
Foam Roll – T-Spine, Lats

See you in the gym!
The CrossFit Sudbury Team