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CrossFit Sudbury – Training – 28052015

Hey Folks!

It’s that time!  Lumberjack 20 re-test day!  Bang Pow!  Get in there and do it.  Run easy, light, smooth and fast.  See you in there!

WARM UP

Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts

METCON

LumberJack 20
For time:
20 Deadlifts (275/143)
Run 400m
20 KB swings (70/50)
Run 400m
20 Overhead Squats (115/73)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (115/73)
Run 400m

*Scale weights as necessary


COOL DOWN

Mobilize Everything!
LaX Ball – Traps, Rhomboids
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads

See you in the gym!
The CrossFit Sudbury Team