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CrossFit Sudbury – Training – 20012015

Hey Folks!

Great work today – nice little metcon that will make you more fit, but not crush your hopes and dreams for the rest of the week.  Sounds great, right?

Tuesday!  Performance Enhancement from 6-7pm!  Town Hall meeting at 8pm (likely till about 9) Should be a doozy of a day.

Keep up the awesome work in the gym!  Come on out to the meeting and let us know how we can best improve the gym and see our vision for the future.

WARM UP

2 Rounds – 10 Reverse Dislocates, 10 squats, 10 Pull aparts, 10 push up plus

HEALTH

Bench Press 2×5
Batwing 2×15

LONGEVITY

Every Minute for 10 Minutes perform the following:
ODD Minutes – 5 L-Sit pull ups (scaled to 5 pull ups and a 10 second L-Sit)
EVEN Minutes – 15 second Handstand Hold

METCON

Open WOD 11.2 – 15 Minute AMRAP:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24/20

COOL DOWN

Foam Roll – T-Spine, Lats, Glutes
Stretch – Pecs, Posterior shoulder

See you in the gym!
The CrossFit Sudbury Team