[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Keep on keeping on! You guys are the best. Word to the wise – when apples start falling off your apple trees, it’s time to pick up the apples that fall off the tree… and probably the ones still on it. Also, apples are heavier than you’d think. Bang-Pow![/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=sqWOmGEwJCo”][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
Shoulder warm up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
HEALTH
Front Squat 2×5
Elbows up, heels down, knees out, chest up, tight core.
Deadlift 2×5
Chest up, Shoulders back, core tight.
Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts
12 Push-ups
15 Box jumps
9 Deadlifts
12 Push-ups
15 Box jumps
LONGEVITY
Skill EMOM
Every Minute On the Minute for 12 minutes:
ODD Minutes – 8 Ring Pushups
EVEN Minutes – 5 Toes to bar
ODD Minutes – 8 Ring Pushups
EVEN Minutes – 5 Toes to bar
Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
?9 Deadlifts (155/105)?
12 Push-ups?
15 Box jumps (24/20)
?9 Deadlifts (155/105)?
12 Push-ups?
15 Box jumps (24/20)
COOL DOWN
General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
Stretch – Calves, Forearms, Hamstrings
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]