[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

The rare shot of Renee stretching/warming up 😉 (juuuust kidding Renee… sorta hahah – I’m probably just jealous of your fitness haha)

We hope you’re enjoying the programming lately – Eric has been cooking up some awesome stuff.  Remember to scale when you need to, whether it be down or up.  We haven’t tested some maxes in a while so some percentages may be easy… in that case, add a little weight.  We’re here to challenge you! :)[/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=8ri2_94WhQY”][vc_column_text]Warm up

2 Rounds – 10 dislocates, 10 OH squats, 10 ring rows, 1-2 Minutes Squat therapy[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Press 2×5

Pull ups 6×1 *with as light a band as you can successfully do all 6 sets… Try to stay on the EMOM timer for these.

5 Rounds for time:
10 Box step ups (high)
10 Goblet squats
10 Reverse Sit ups[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check www.CompetitorsTraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]1. Strength
Press – EMOM-10 Minutes
3 Strict Press @70%

2. Metcon:
5 Rounds for time:
10 Snatch 115/73
20 Pistols
30 Slam Balls[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Calves, Hamstrings, Quads
Foam Roll – IT bands
LaX Ball – Glutes[/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]