CrossFit Sudbury – 09012016

Hey Friends!

WHOA!  Weekend Post – not saying much!  Here is the WOD 🙂

WARM UP

Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts

SKILL PRACTICE WARM UP

Deadlift

5 X 2

Spend 8 Minutes working up to a heavy-ish DEFICIT deadlift. To do this put 1 or 2 weight plates on the ground to stand on to build a “platform”. This should make the bar lower than it usually is. choose an appropriate height and weight. No dog-crap form!

METCON

Row’d Royalty WOD 16.1:
2000m Row.
Score 16.1A is the first 1000m
Score 16.1B is the total time for the 2000m.

COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
Set up the monitor: