CrossFit Sudbury – 06042016

Hey Friends!

Beauty work today on the WOD – it was nice to see everyone (not everyone, but lots of people) and be the lame Dad with pictures of his son that you didn’t ask to see (Thanks for humouring me, if you weren’t completely interested) 😉

It’s going to be a good week, despite the snow and other silly “winter” happenings.  Listening to a podcast earlier I heard a funny line, “hey!  it’s officially spring now!  Which means absolutely nothing to you, unless you’re into gardening.”  So if you’re a gardner, protect those bulbs!

Warm up:

2 Rounds – 10 Dislocates, Crab Walk 1 length of the gym, Bear crawl (super high hips) 1 length of the gym, 5 goblet squats with a pause in the bottom


“Let it be”

15 Minute AMRAP:
4 muscle ups (scale to band assisted MUs if you’re close, pull ups and ring dips if you still have strength to acquire)
12 heavy american KB swings (70/50/35)
16 Burpees
Rest 1 Minute.

If you finish a round after the 13 minute mark, skip the rest until the WOD is finished.

Optional Cash Out:

O’Neill test, OR 4 Minutes on the Airdyne for max calories.


Stretch – Forearms, Hamstrings, Glutes.  Spend some time on them!