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

Keep it up!  We miss 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=T5gL9IIzbsY”][vc_column_text]Warm up

2 Rounds – 10 Dislocates, 10 Weighted dislocates, 10 band pulls, 10 Goblet squats with 3 second pause in the bottom (elbows push knees out, lift chest up)[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Bench Press 2×5

Batwings 2×15 Seconds

AMRAP – 7 Minutes:
7 Burpees
7 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]Press – 10min. To find 1RM

3min. REST/set up

EMOM-8 Minutes:
ODD – 6 Ring Rows w/ pause at top of rings
EVEN – 6 Bench Press @70%

AMRAP-7 Minutes:
7 Burpees
30 Double Unders[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Foam Roll – Glutes, Calves, Hamstrings, T-Spine
LaX Ball – Pecs, Rhomboids[/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]