Hey Folks!

So it was brought to my attention today that we did todays sod LAST wednesday.  Yeah thats ok 😉 That was an oversight on my part, but it’s never a bad time to work on ring dips and get some “core” work in with some abmat sit-ups.

Looks like there are some solid teams forming around the gym.  Once you’ve got your 4 members, get signed up.  For ease of registration we’re just having team captains register with one of the form points being the names and T shirt sizes of the other members (and the captain).

Warm up

2 Rounds – 10 Reverse dislocates, 10 Band pulls, 10 Push up plus, 30 second russian baby maker

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Front Squat 2×5

Deadlift 2×5

3 Rounds for time:
300m Row
1 Minute Plank
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Rest
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Ring Push Ups 3×8

3 Rounds for time:
20 Slam Balls
1 Minute Plank
20 Burpees
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Mobility:
Stretch – Quads/Psoas, Hamstrings
Foam Roll – Calves, T-spine

See you in the gym!
The CrossFit Sudbury Team