Wednesday, October 1st, 2014

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

Nice little CrossFit triplet there eh?  I gotta say, the way I see people taking the time to mobilize, warm up well, cool down well, work on weaknesses and work towards their goals… it just makes me a very happy Coach 🙂 Keep up that great work!

You may have noticed our new “intern” in the gym over the last week or so – Shortly following this post is going to be a little bio about him – check 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=325mez_FHFU”][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

Clean Warm up
2 Rounds: 
10 dislocates + weighted dislocates 
10 hops + 10 Tuck jumps 
10 russian KB swings (snappy hips!)

LONGEVITY

Clean+FrontSquat EMOM
Every 2 Minutes for 10 Minutes perform: 
1 Clean + 2 Front Squats x2 

(i.e. Clean, Front Squat, Front Squat, Clean, Front Squat, Front Squat, Rest)


Wednesday WOD (Wolf Shirt optional)
For Time: 
500m Row 
…And Then… 
5 Rounds of: 
20 Wall Ball 
10 Burpees

COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes 
Stretch – Hamstrings, Calves, Pecs, Forearms

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