Thursday, February 27th, 2014

Hey Folks!

Great work today!  There are already 4 team names up – let’s get the other two or three up soon too (Before Monday if you want a point!)

The challenge of the week is also up now – All team members must try it in order for your team to get a point.  Get your name on that whiteboard and have some fun challenging yourself

Warm up

2 Rounds – 10 Reverse Dislocates, 10 Spiderman Lunges, 10 Overhead Squats, 10 Good mornings


Front Squat 2×5

Deadlift 2×5

12min. AMRAP
15 Air Squats
15 Ring Rows
15 Slam Balls
15 Wall Balls
500m Row


Rest Day


Front Squat 5×3

12min. AMRAP
1000m Row
25 Air Squats
25 Ring Rows
25 Slam Balls
25 Wall Balls
25 Burpees

Stretch – Quads/Psoas, Calves
Foam Roll – Quads, Calves, Lats

See you in the gym!
The CrossFit Sudbury Team