CrossFit Sudbury – 04042016

Hey Friends!

Sunday morning at 1:25am, after a battle to mark the ages, Kristin gave birth to the most awesome little boy on earth (equally awesome to everyone else’s little boys though).  Weighing in at 8 pounds 6 ounces and 21 inches tall, Kristin and I are happy to announce the birth of Gavin Alexander Ball.  Mom and Baby are sore, but recovering well.  Thank you to everyone that has supported us throughout the pregnancy and who continue to – we’re SO lucky to be surrounded by such amazing people.

Also thanks to our awesome coaches for stepping up to help out!

Onto the programming!

Warm up

10 Dislocates, 10 Reverse Dislocates, 10 toe touches, 5 inch worms, 10 push up plus, Squat therapy.


5 Rounds of:
30 seconds ON, 30 seconds OFF of Hollow Rocks


2-2-2-2-2-2-2 Power Clean.  Work up in weight for a touch and go Power Clean

Metcon – “Bone Rattler'”

6 Minute AMRAP:
3 Hang Squat Cleans (115/75/55)
3 Hang Power Cleans (same)
12 Box Jumps (24/20/16)

Scaling Guide 4-8 Rounds

Cool Down:

Stretch – Forearms, calves, glutes