Hey Folks!
Awesome work today – hopefully there weren’t too many “log jams” at the sleds. We’re all friends, I’m sure sharing wasn’t the worst experience 😉 Hopefully you all passed kindergarten (or whatever they call it now)
This coming Friday we’re going to be closing at 5pm – Sorry about that, but I’m sure you can find something else fun to do with your Friday night! If you’re still looking for the fitness – head over to bell park and run the board work. It’s a great little “trail” and the views are beautiful. And you can jump in the lake when you’re done!
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WARM UP
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
*Add 5 pounds to last sessions deadlifts.
*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)
Max Presses at 60%
*Once you fail your presses, continue on with Push presses.
*Once you fail your push presses, perform 3 Jerks
5 Front Squats (135/95)
10 Push ups
15 Sit ups
Rest 30 seconds
*Go FOR SPEED!
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
The CrossFit Sudbury Team