Hey Folks!
Great work today everyone – I was sad not to be in the gym much today, but apparently I let you guys rest “too much” during todays WOD. Point taken… 😉
We’ve got an awesome weekend coming up – We’ll be closed Saturday for our Rock Tape Seminar, and then game on for the, “Competition” on Sunday. Lulu Lemon will be around from 10am-4pm on Sunday as well, so pick up your favourite stuff, then set aside ~90 minutes to get some awesome workouts in to support either the AM, Noon, or PM crews!
*Warning, swears in the video, though it’s pretty funny*
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WARM UP
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
5 sets of 3 reps
*Add 5 pounds each session.
Rest as needed between sets.
5 Deadlifts (275#/173#)*
10 Burpees
*Scale appropriately, 65-70% of your 1RM deadlift
12 Lateral Slam Balls (30/20)
12 Overhead walking lunges (45/25)
12 Sit ups
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
The CrossFit Sudbury Team