CrossFit Sudbury – Training – 06052015

Hey Folks!

Here is tomorrows stuff!  Dig in!  P.s. we’re going to be coming up on the last few weeks of Kristins Performance Enhancement probably just for the summer.  Then we’ll be rolling out more of a course style version with longer term test/retests.  It’ll allow Kristin to be even a little more creative with getting you guys moving better and hopefully for the long term too!


Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts


Deadlifts & Handstand holds EMOM
Every Minute for 10 Minutes:
ODD – 2 Deadlifts @75%
EVEN – 15 Second Handstand Hold (pressing into it and holding TIGHT – try scap push ups if just holding is too easy)

For time:
1000m Row
50 Sit ups
800m Run


Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team