Tuesday, February 18th, 2014

Hey Folks!

Happy Family Day!  I hope you all enjoyed it and did something fun.  It was nice to see Katrina and some of the other CFSuds members at Ali and Nico’s Hot Chocolate stand today – and it was a beautiful day for it too!

One more week until the open begins!  Intramural teams are going to be decided this week and we’ll release them as soon as we can so people can devise some awesome plans to represent their teams properly.  Also – Don’t let us catch you doing Bro-Reps! 🙂

Warm up

2 Rounds – 10 dislocates, 10 push up plus, 10 jumping squats, 10 walking lunges

Health

Back Squat 2×5

Kettlebell swings (Russian) 2×15

10 Minute AMRAP:
Row 300m
20 Mountain climbers
10 goblet squats

Performance

1.  Metcon
“American Dream”
20 minute up ladder of:
1.2.3.4…
Power Clean, 205/145
Muscle ups
2.  Skills
EMOMx10
Max Strict Pull ups + 30 Double unders

Longevity

Bench 5×5 80%

*Danny* – 20 minute AMRAP:
30 BoxJump 24/20
20 Push Press 115/75
30 Pullups

Mobility:
Stretch – Quads, Pecs, Calves
LaX Ball – Pecs, Rhomboids

See you in the gym!
The CrossFit Sudbury Team