Friday, April 4th, 2014

Hey Folks!

Awesome work today and it was so cool having so many people out for wings tonight!  We’ll be doing more social outings in the near future, although they may not always revolve around eating as much as possible.

Warm up

2 Rounds – 10 air squats, 30 second Russian Baby Maker, 10 band pulls, 10 overhead squats

Health

Press 2×5

Pull ups 2×5

3 Rounds for time:
50 Double Unders
5  Handstand push ups
10 Pull ups
20 SitUps

Performance

1.  “Isabel”
30 Snatches for time, 135/95

2.  Muscle ups
4×6 unbroken reps

3.  Skills
EMOMx10
Odd:  6-10 HSPU
Even:  40 Double unders

Longevity

Back Squat 3×5 60%

3 Rounds for time:
50 Double Unders
5  Handstand push ups
10 Pull ups
20 SitUps

Mobility:
Stretch – Glutes, Calves, Reverse dislocates, forearms, Hamstrings

See you in the gym!
The CrossFit Sudbury Team