Hey Folks!

Nice short one today (for a change) eh?  Great work everyone – it hasn’t been super cool in the gym (just figuratively) lately, so it’s awesome to see people crushing it in the heat too.  The fan is great to stand in front of after the WOD too, FYI 😉

TO keep in mind:

• Sign in
• Be on time
• Definitely check your ego at the door, it will get crushed otherwise… Everyone faces the same challenge, we don’t discriminate.
• Stay positive – You’re here to have fun!

Warm up

2 Rounds – 10 toe touches, 10 dislocates (trying to work your hands closer and closer each time), 10 weighted dislocates (slide 1-2 2.5# plates on there and do 10 more with the same pattern of moving your hands in), 10 spiderman lunges, 10 Goblet squats with the kettlebell (pause in the bottom, push your knees out for a few seconds).

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Front Squat 6×1 *Search for a new Max!

Deadlift 2×5

Managable OPEN 12.4 – AMRAP – 12 Minute:
30 Wall Balls 20/14
20 Double Unders
10 Ring Rows
10 Push ups
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Rest
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5 Deadlift @70%
E2MOM-10

OPEN 12.4 – AMRAP – 12 Minute:
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups
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Mobility:
Stretch – Quads/Psoas, Calves
Foam Roll – Quads, IT bands, T-Spine

See you in the gym!
The CrossFit Sudbury Team