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CrossFit Sudbury – Training – 25032015

Hey Folks!

Awesome work today – the planks got HARD eh?  The pause clean grip deadlifts and violent hip extension were pretty exciting.  Expect some sore Hammies and Glutes – it’s going to be glorious!

For Folks doing the Open in the gym, or who just want to support their favourite team with an awesome Open shirt – we still have some available.  They’re pretty soft and comfy!  Let your coach know!

Keep up the awesome work guys – we’ve got 2.5 weeks left in this cycle and we’re going to retest some oly lifts.  It’s going to be beautiful

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

LONGEVITY

Press 10RM
Press
3 attempts for your 10 Rep Max

METCON

AMRAP the Rapper
12 Minute AMRAP:
5 Slam Balls (30/20)
4 Push ups
3 Burpees
2 Air Squats
1 Box Jump (HIGH)

COOL DOWN

Coolin’ down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team