Hey Folks!
Happy Birthday Lisa! Have fun Franning like a champion.
Awesome work today folks! It was a great WOD for keeping the intensity high – which is what we’re looking for 🙂
We’re closed on Monday, but Open on Saturday and Sunday for normal Open gym hours. Get outside and do something awesome. Worst case scenario, go for a run, or have a nap – whatever works for you 😉 We’ll have an awesome re-test week coming up afterwards, so prepare yourselves
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WARM UP
Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.
HEALTH
Health – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps
*Add 2.5 pounds each session for this lift.
LONGEVITY
Deadlift/Box Jump EMOM
Every minute on the Minute for 10 minutes perform:
ODD Minutes – 5 Deadlift @70%
EVEN Minutes – 5 Box Jumps 30/24
ODD Minutes – 5 Deadlift @70%
EVEN Minutes – 5 Box Jumps 30/24
METCON
Lil’ Nancy-ish
8 Rounds for time:
200m Run
7 Overhead Squats (95/65)
200m Run
7 Overhead Squats (95/65)
COOL DOWN
Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team