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CrossFit Sudbury – Training – 23012015

Hey Folks!

It’s Friday!  Good times!  It was a tough week of training, but we’ve made it through – Hopefully you all enjoyed todays workout – it was a challenge for sure!  Can’t believe they did it with 50 reps of each thing and some people finished it!

WARM UP

Best warm up ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom

EVERYONE

OHWL/Sit up EMOM
Every Minute on the Minute for 10 Minutes:
Odd Minutes – 10 Overhead Walking Lunges
Even Minutes – 15 Sit ups

DU/SB Cardio 🙂
Complete the following for time:
100 Double Unders
50 slam balls (30/20)
100 Double Unders

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads