Hey Folks!
Killer weekend! We had some stellar OnRampers finish up on Friday – make sure you introduce yourself and show them the ropes when you see any new faces in the gym! 🙂
We’re continuing the journey with Health/Performance/Longevity. This weeks strength work is going to be pretty heavy. If you had a rough go last week, stay at the same weight and move up next week. When you’re on a “rest” day, I suggest if you’ve already done the previous days WOD, then use that day to work on your goals, mobilize, or work on a some strength work you’ve been neglecting.
Warm up
2 Rounds – 10 dislocates, 10 ban pull aparts, 10 overhead squats, 10 toe touches
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Back Squat 2×5
Kettlebell Swings 2×15
2k Row
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“ECC Event 3″
3 RFT:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 20”
9 Back Squats, 225/145 – From the ground.
5×5 Close Grip OHS – all fingers inside the knurling.
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Press 5×3 85%
For Time:
30C&J (135/95)
30 Barhop Burpees
30 Situps
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Mobility:
Stretch – Hamstrings, Calves, Pecs
Foam Roll – Quads, IT bands, T-Spine
See you in the gym!
The CrossFit Sudbury Team