,

CrossFit Sudbury – Training – 11062015

Hey Folks!

It’s Thursday!  Get in there and run your faces off, but not literally… just figuratively.

WARM UP

Back Squat Warm Up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts

*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.


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.

Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


LONGEVITY

Running – Day 2
3-4x 400m Run

(depending on your state of fatigue after the 3rd).

Rest 90 seconds after each run.


METCON

Back Squat/Sit Up/DU AMRAP
10 Minute AMRAP:
3 Back Squats @65%
10 Sit ups
30 Double unders

COOL DOWN

Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team