CrossFit Sudbury – 29032016

Hey friends!

Hope you got those scores in!  It’s going to be an awesome week!  Train hard, spend a little extra time mobilizing, make sure you’re taking your fish oil, getting your sleep, and high giving your friends!

Warm Up:

10 dislocates + weight, 10 hops, 10 tuck jumps, toes touches + inch worms, pull aparts.

Skill Practice Warm Up: 

Spend 10 minutes working up to a challenging power clean and jerk.

Metabolic Conditioning: “30in to Freedom”

For Time – 4 rounds* (Health: 3 rounds)

6 high box jump (Performance: 30” / Athletic*: 24” / Health: 20”)

8 ring rows

10 hang power snatch (Performance: 95# / Athletic: 65# / Health: 35#)

20 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)

1 min rest

Scaling Guide: 14 – 20 min, about 4.5min/round including rest

Cool Down

Hamstring stretch 2 minutes per side

T spine foam roll – 1 minute hold

Pec stretch 2 minutes per side