[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Keep being awesome! We love you guys! :)[/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=5Y0PfPei5jA”][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
Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
HEALTH
Press 2×5
2 sets of 5 Press. Try to increase the weight from last week! 🙂
Pull ups
6 sets of 2 reps. Try to use the same band as you used for the 1s.
Cindy-ish
AMRAP-4
“Cindy”
5 Pullups
10 Pushups
15 Squats
REST 2min.
AMRAP-4
“Cindy”
5 Pullups
10 Pushups
15 Squats
“Cindy”
5 Pullups
10 Pushups
15 Squats
REST 2min.
AMRAP-4
“Cindy”
5 Pullups
10 Pushups
15 Squats
LONGEVITY
EMOM Front Squats & Box Jumps
EMOM-12
EVEN
5 Front Squats 70%
ODD
5 Box Jumps 24/20
EVEN
5 Front Squats 70%
ODD
5 Box Jumps 24/20
Cindy-ish!
AMRAP – 4 MInutes:
5 Pullups
10 Pushups
15 Squats
5 Pullups
10 Pushups
15 Squats
—REST 2min.—
AMRAP – 4 Minutes:
5 Pullups
10 Pushups
15 Squats
COOL DOWN
Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Stretch – Pecs, calves, Quads
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]