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CrossFit Sudbury – Training – 17072015

Hey Folks!

T and Mikie and married today!  Bang Pow!  Marriage PR!  Hope you all have an amazing workout and weekend – I’ll see you on Sunday.  I might make it in between then and now, but we’ll see.  Señor Laporte will be coaching you Guys on Saturday – So head in for what I will assume will be a beauty of a WOD!

WARM UP

Best Warm Up Ever
2 Rounds:
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom

HEALTH

Max Time Farmers Carry
Max time Farmers Carry (walking).

Men – 70#/hand
Women 50#/hand


Max Broad Jump
3 attempts at Max Broad Jump

Try to cover your height or more!


METCON

Quady Aby AMRAP
AMRAP-12:
10 Front Squats
10 Toes to Bar
10 Burpees

COOL DOWN

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

*Hit the important spots (for you) if you’re low on time!

See you in the gym!
The CrossFit Sudbury Team