[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
So… how were the push ups? Tough to get to right? But you barely even thought about the KB swings and slam balls (or maybe you did… either way you did the fitness and you’re now fitter… you’re welcome haha).
CrossOver Symmetry Folks! Have at it – make sure you’re doing ti right! No shrugging. If you haven’t got a chance to go through it with Kristin yet, get on it and get in there… it’s a great way to rehab/pre-hab your shoulders but it MUST be done right. Don’t let us catch you using it if you haven’t gone over it with Kristin. You will hurt your shoulders, and then receive a burpee penalty of an unknown amount, which will hurt them more… but you know… that’ll learn ya!
Get in the gym and have a blast! Don’t forget, we have Weightlifting club with John on Wednesday nights. It’s pretty awesome and as usual, you can tell who’s gone and who hasn’t. Try it out![/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=hrQdi7UGjvU”][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
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
HEALTH
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂
LONGEVITY
(hang, ring, paralettes)
Then accumulate 2min in a handstand (butt on, abs on – only heels touch the wall!)
METCON – HEALTH & LONGEVITY
Thrusters (95/65)
Pull ups
*Scale as needed, this should be a 6 Minute or less workout. Get a good warm up in and recover from the strength work.
COOL DOWN
Foam Roll – Calves, Hamstrings, T-spine
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]