Friday, December 13th, 2013

Hey Folks!

Nice quick one in the books for today!  You guys crushed extreme and it shows.  AND the Crib is pretty darn close to being full!  There were some great deposits in there today.  Hot 93.5 is going to be by the gym between 5 and 6pm tomorrow to take some pics of the crib (and those who’ve helped to fill it) and talk to us about it all.  If you’re interested in being in the picture some by the gym!

Warm up

2 Rounds – 10 second hollow rock, 10 second superman, 10 LONG walking lunges, 10 push ups

Overhead Squats 3×5 @ 60% of your 1RM Snatch

6 Minute AMRAP:
Bear Complex…which is:
1 power clean
1 front squat
1 push press
1 back squat
1 push press (from behind the head… as you just back squatted)

Mobility:
Stretch – forearms, biceps, Calves
Foam Roll – Quads, IT bands, T-Spine

See you in the gym!
The CrossFit Sudbury Team