[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
That was an intense AMRAP. You guys have been doing awesome lately and you’re only going to continue to improve!
For anyone hoping to bring their friends/family in to start with us (which is greatly appreciated, by the way!) We’ve got a very short waiting list, due to my being away shortly. Once Kristin and I are back, then Eric and I will be running intro’s and Fundamentals right away with Folks. Until then, Eric will be fitting them as soon as he can, but if we need to, there will be a shirt waiting list, only because we aren’t willing to waver on the level of quality coaching you guys deserve.
Big things coming folks! :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=NeKRDfJdM4g”][vc_column_text]Warm up
2 Rounds – 10 toe touches, 10 hops, 10 tuck jumps, 10 push up plus[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Rest Day! :)[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]1. Squats
7×5 Front Squats
2. Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute.
3. Team Strongman Style
Teams of 2-4 athletes complete as many sets as possible in 8 mins at each station
50m Prowler Sprint
50′ Farmer’s Carry
Giant Tire Flips
50′ Yoke Carry
Strongman Log Push Press
One athlete works at a time. You choose the weight, but make it heavy. Rest 2 minutes between stations.[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]1. Strength/Technique
Clean & Jerk @70% – EMOM – 15 Minutes:
Minutes 1-10 – 1 Squat Clean + 2 Jerks (Push Jerk then Split Jerk)
Minutes 11-15 – 5 Front Squats
2. Metcon:
3 Rounds for time:
100 Double Unders
400m Run
***Sub a Row in for either the skipping or the running if you have any issues with your calves/achilles tendons***[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Calves, Forearms, Hamstrings
Foam Roll/Lax Ball – Hamstrings[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]