Hey Folks!
Great work this weekend – There’s just a different vibe on the weekend days, and I think that change is good for folks sometimes :)
Health, Performance and Longevity programming is coming soon… It’s proven to be a bit more work/preparation than I expected. It’s coming soon though! As of now we’re riding on “longevity”, in case you were curious. Thanks for your patience guys!
Warm up
2 Rounds – 10 dislocates, 10 overhead squats, 10 spiderman lunges, 10 ring rows
Snatch – Work up to a heavy single rep. Then reduce the weight a bit and do three more reps there (also singles)
AMRAP 10 minutes:
6 overhead squats
9 burpee-over-barbell
12 toes to bar
Mobility:
Stretch – Quads, calves, Hamstrings
LaX Ball – Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team
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