Hey Folks,

Awesome work on todays WOD – with less time and more reps you guys crushed your typical onramp scores!  Unbelievable (in a good way) 🙂

In case you haven’t seen it up front – or if you have but would like a digital copy – Help yourself to the Paleo Christmas Cookies Recipes!

You may have already seen it on Facebook – but if not, I’ve put together a program for those Folks who are interested in a full lifestyle overhaul.  This is perfect for someone who may be apprehensive about starting at CrossFit (or in exercise in general).  Check out the website if you or someone you know might be interested – and don’t hesitate to ask if you have any questions.

Onwards!

Warm up

2 Rounds – 10 ring rows, 10 toe touches, 10 grass hoppers, pigeon pose 30 seconds/side

Back Squat 5-3-2  *warm up to these sets.  Increase the weight each set and make each set “heavy” but achievable.  You shouldn’t be worried about failing.

12 Minute AMRAP:
50 Wall balls (20 lbs to 10′ target)
30 Double-unders
10 Muscle-ups (scaled to 20 strict pull ups and 20 strict dips)

Mobility:
Stretch – Glutes, Quads, Shoulders
LaX Ball – Rotator cuff, Traps

See you in the gym!
The CrossFit Sudbury Team