CrossFit Sudbury – Training – 09042015

Hey Folks!

So we’re doing the finale to the intramurals tomorrow night!  Sometime between 6-8pm.  Find a time that works well for your team and get together and start – It’ll be a beauty of a chipper.

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

HEALTH

Health – Front Squat & Deadlift – 2×5
Front Squat 2×5

Deadlift 2×5

*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂


LONGEVITY

Bench press 3×3
Bench Press
3 sets of 3 reps at something challenging.

METCON

AD/SU for time
2 Rounds for time:
50 Calorie Airdyne
50 Sit ups

COOL DOWN

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team