Hey Folks!
It’s Friday! AND it’s the long weekend! 7pm Class is cancelled tomorrow (It’s the long weekend – make it to the 6pm class if you can) So we’ll be closed at 7pm, and then again on Monday (Victoria Day).
See you guys tomorrow and then next week!
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WARM UP
Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
HEALTH
Health – Power Clean 5×3
Power Clean
5 sets of 3 reps
5 sets of 3 reps
*Add 5 pounds each session.
Health – Chin ups – 3 sets of max reps
3 sets of max reps – Chin ups (hands facing towards you)
Rest as needed between sets.
LONGEVITY
C+C+J E2MOM
Every 2 Minutes for 10 Minutes perform:
2 High Hang Squat Cleans + 1 Jerk (power OR split – your choice)
2 High Hang Squat Cleans + 1 Jerk (power OR split – your choice)
METCON
But can you muscle up under duress?
3 Rounds for time:
30 Wall Balls 20/14
15 Burpees
5 Muscle ups (Sub 5 strict chest to bar pull ups and 5 strict ring dips)
30 Wall Balls 20/14
15 Burpees
5 Muscle ups (Sub 5 strict chest to bar pull ups and 5 strict ring dips)
COOL DOWN
Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team