Thursday, August 14th, 2014

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

So how about those burpees?  Felt weird after all the sit ups!  Thanks for being awesome in the evening, organizing yourselves for classes – it’s REALLY helpful for us and it means better service for 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=kH_z49kgJVU”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Overhead Warm up
2 Rounds: 
10 dislocates + 10 weighted 
10 ring rows + 10 push up plus 
10 spiderman lunges 
10 tuck jumps

HEALTH

Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.

Deadlift 2×5
Chest up, Shoulders back, core tight.

“Betty”-ish
4 Rounds for time: 
8 Push Press 
16 Box Jumps

LONGEVITY

Pendlay Row/HSPU EMOM
Every Minute On the Minute for 10 Minutes: 
EVEN Minutes: 
5 Pendlay Row 

ODD Minutes: 
5 Strict Handstand Pushups


Betty
5 Rounds for time: 
12 Push Press 135/95 
20 Box Jumps 24/20

COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]