Hey Folks!
Great work on todays WOD – apparently people are getting tired of lunging? but your quads, butt and most of the rest of you will love you for them!
CrossFit Kids (12-18) starts Wednesday night! Athletes can sign up whenever they like – but we are currently capping the class at 6.
T shirts are in the building! They’re $25 each (tax included) and they look great. Same brand and wear as the others.
Warm up
2 Rounds – 10 inch worms, 10 ring rows, 10 toe touches, 10 good mornings, 10 dislocates
Deadlift 5×2 @65% *concentrate on perfect form and speed bringing the bar up.
Open WOD 13.4
7 Minute AMRAP:
3 Clean and Jerk
3 Toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar
etc.
etc.
Mobility:
Stretch – forearm flexors, calves, glutes
Foam Roll – Glutes, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team
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