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. Â This is perfect for someone who may be apprehensive about starting at CrossFit (or in exercise in general). Â 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 Â *warm up to these sets. Â Increase the weight each set and make each set “heavy” but achievable. Â You shouldn’t be worried about failing.
12 Minute AMRAP:
50 Wall balls (20 lbs to 10′ target)
30Â 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