[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
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
8 Push Press
16 Box Jumps
LONGEVITY
Pendlay Row/HSPU EMOM
Every Minute On the Minute for 10 Minutes:
EVEN Minutes:
5 Pendlay Row
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
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
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]