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.
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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
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.
3 sets of 3 reps at something challenging.
METCON
AD/SU for time
2 Rounds for time:
50 Calorie Airdyne
50 Sit ups
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)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team