Wednesday, May 21st, 2014

Hey Folks!

Back Squat PRs all over the place!  You guys did great.  I heard there were some torn hands.  RIP to your fallen calluses.  Keep those wounds clean and moisturized.  Liquid bandaid works well too.  or chap stick.

The week continues!  Have at it champions!

Warm up

2 Rounds – 10 Dislocates, 10 PVC pipe Snatch Balances, junkyard dog warm up


Bench Press 2×5

Batwings 2×15 seconds

3 Rounds for time:
5  Handstand Push ups
10 Ring Rows
20 Sit ups
400m Run


Rest Day


Snatch 2-2-1-1-1-1

3 Rounds for time:
5  Handstand push ups
10 Pull ups
20 Sit ups
400m Run

Foam Roll – Quads, IT bands, Glutes, T-Spine

See you in the gym!
The CrossFit Sudbury Team