Hey Folks!
Holy sit ups! That was a fun one though – good to get the handstand push up practice in as well as a boatload of sit ups. Should be a good time over the next couple days.
The 80% back squat test is a good little metric for discerning what your general muscle fibre type is. Make a note of your score and check the chart below (We’ll likely use this info in the future, wink wink, nudge nudge):
Good times! 🙂
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WARM UP
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom
Warm up to a single heavy set of 5 reps.
*Add 5 pounds to last sessions deadlifts.
3 sets of of max pull ups.
*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)
10 Calorie Airdyne
3 Power Snatch @70-75%
9 Slam Balls (heavy/40/30)
30 second plank
Stretch – Pecs, calves, Quads
The CrossFit Sudbury Team