Friday, May 16th, 2014

Hey Folks!

It’s Friday!  Bang Pow!  Long weekend coming up which means we have some subtle hour changes:

Monday – We’re closed.  Sorry.

Remember – Regionals for all sorts of places starts tomorrow!  Rich Froning is going to PR the whole world tomorrow and it’ll be a “rest day” for him.

Warm up

2 Rounds – 10 Reverse dislocates, 10 Overhead squats, 2 Minute Squat therapy, Foam roll

Health

Press 2×5

Pull ups 2×5

“Paddleboarder on Hawaiian punch” – 3 Rounds for time:
200m Run
12 Burpees

Performance

Check out www.competitorstraining.com for more info!

Longevity

Front Squat – Either hit a PR or go light to continue the back off week

“Surfer on Acid” – 3 Rounds for time:
400m Run
21 Burpees

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

See you in the gym!
The CrossFit Sudbury