Hey Folks!
Great work on 13.4 today! If you did it during the open it was a great time to compare it to your previous scores – sounds like most people PR’d!
Keep the great work going! Gotta love it when the gym is busy! Also – grab a t shirt if you haven’t yet, they’re going for the low price of $25 (tax included) and they look great! Thanks to Vince Roy for the awesome design!
Warm up
2 Rounds – 10 dislocates, 10 reverse dislocates, 10 push up plus, 10 squats, 10 lunges, 10 band pulls
Pull ups 5×5 (strict as possible, or weighted, if possible)
-Superset with-
Ring Dips 5×5 (strict as possible, or weighted, if possible)
ARMAP 10:
6 Handstand push ups
9 Box Jumps (high)
200m Run
Mobility:
Stretch – Calves, Hamstrings, Quads
Foam Roll – Calves, T spine
See you in the gym!
The CrossFit Sudbury Team
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