Monday, March 24th, 2014

Hey Folks!

Killer performances on 14.4!  So proud of the whole gym – it was awesome seeing people cycle through steady singles, doubles, and even more toes to bar, surprise cleans and the odd muscle up.

If you haven’t had the chance yet, head over to the blog and check out the CrossFitter of the month!  Steve is a great spokesman for the gym and he’s frequently in in the evenings giving his all.  Give him an extra hard high five this month to show how much we appreciate him.

Warm up

2 Rounds – 10 dislocates, 1 minute squat therapy, 10 overhead squats, 10 kettlebell swings

Health

Back Squat 2×5

Kettlebell Swings 2×15

TABATA!
Push Ups
Squats
Supinated (palms up) Ring Rows
GrassHoppers

Performance

“Open 14.4”
AMRAP 14 of:
60 Calorie Row
50 TTB
40 Wall Balls, 20/14
30 Cleans, 135/95
20 Muscle ups

Longevity

Back Squat 5×5 70%

TABATA!
Pull ups
Squats
Push ups
Double Unders

Mobility:
Stretch – Calves, Quads/Psoas, Pecs
Foam Roll – Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team