Hey Folks!
Great work today on that lung burner of a WOD. It came down to the burpees and pure heart! You guys did great.
Update on the Infant Food Bank Crib – you can bring in used, but clean and unstained items for it! Bring ’em in and let’s fill this baby (holder) up!
Warm up
2 Rounds – 10 ring rows, 10 air squats, 10 band pulls, 10 spiderman lunges, 30 second Russian baby maker, 30 second ankle dorsiflexion stretch
Back Squat – Find your new 1 rep max (if you’ve maxed out recently for feeling beat up, do 3×5 at 60% and attack the 1RM next week)
1/2 Tabata:
Lunges & Sit ups
* 8 Minutes total alternating between lunges and sit-ups
Mobility:
Stretch – Quads, Hamstrings
Foam Roll – Quads, Calves, Groin
See you in the gym!
The CrossFit Sudbury Team
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