CrossFit Sudbury

CrossFit Sudbury – Training – 26082015

Hey Folks!

Another beauty WOD in the books.  Hopefully you were able to gut out some more wall balls this time around (Sorry to Mel and Sara, who did Death by Wall Ball yesterday haha – MOAR Wall Balls!) It’s an interesting workout, with the Bear Crawls tiring out those shoulders.

We’re closing in on those repeat WODs and making you guys hella fit.  Hope you’re having a blast and living the dream.  School is almost back upon (some) of us.  Let’s use the moment to set ourselves up for some solid habits, and settle into healthy routines.  Let us know if there’s anyone that’s considering fitness for their lives (and why wouldn’t they want to be awesome?) and we’d love to set up an intro to get them familiar with what we do and why! 🙂

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WARM UP

General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges

METCONS

Tabata Slam Ball/Burpee
Alternating Tabata of:
Slam Balls (40/30/whatever heavy is for you)
Burpees

8 total minutes. 8 intervals of each thing, alternating.

AMRAP – T2B/OHWL
As Many Rounds in 12 Minutes As Possible of:
12 Overhead Walking Lunges 25/15
12 Toes to Bar
You guys can probably scale up the OHWL to 45/25 instead of 25/15. Whatever will allow you to do them unbroken, but with a challenge.

COOL DOWN

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team

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