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CrossFit Sudbury – Training – 03062015

Hey Folks!

Awesome work on the Overhead Squats.  You guys look good.  Greg Glassman pointed out during his interview that now there are 1750 non-CrossFitters for every CrossFitter on the Earth.  He also noted that the fittest person in a typical group of friends, is someone who does CrossFit.  How’s that for one man changing the world?

WARM UP

General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges

LONGEVITY

L-Sit Pull Ups/Handstand EMOM
Every Minute for 10 Minutes perform the following:
ODD Minutes – 5 L-Sit pull ups (sub 5 pull ups and a 10-20 second L-sit)
EVEN Minutes – 15 second Handstand (Legs together, toes pointed, looking through, active shoulders)

METCON

Hip Extension! Encouragement!
4 Rounds for time:
15 Wall Ball (to a higher target, Men to the grey above the blue, Women to the blue line)
15 Ring Rows
15 Single arm kettlebell swings (switch arms on alternate rounds)

COOL DOWN

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team