Hey Folks!
Great work today – one of the few times getting a longer time is a good thing! Jessie completely crushed it – holy moly.
So we’re thinking for the morning crew versus lunch crew versus evening crew throwdown will be on September 13th (Sunday) the day after we host Rock Tape for a seminar on functional movement taping. AND we might have some other fun stuff going on that day too – more details to come!
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WARM UP
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.
*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)
ODD: 6 Back Squats @65%
EVEN: 3 Strict Handstand Push ups (with a deficit if you like/can)
100 Slam balls
75 sit ups
50 ring rows
25 box jumps
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
The CrossFit Sudbury Team