Hey Folks!
Killer work today – OH squats, you’re so awesome.
So what do people think of doing a Ladies night once or twice a month as well as a bro-sesh once or twice a month? It’d likely be on a thursday night in the evening. Ladies/Dudes only and for airing it all out to our fellow ladies/brethren. Talk about Channing Tatum/Scarlet Johannsen and how much you dislike pullups/pistols and crush some mean squats/squats. Think about it and let us know… then keep an eye out… it’s going to be legendary.
Warm up
2 Rounds – 10 toe touches, 10 band pull aparts, 10 walking lunges, 10 push ups
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Press 6×1 *Find your new 1RM
Pull ups 2×5
3 Rounds for time:
10 Kettlebell swings
20 Reverse Sit ups
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1. “Diane”
21-15-9:
Dead Lift, 225/155
HSPU
Rest 3-4 hours.
2. “Squatting Elizabeth”
21-15-9:
Squat Cleans, 135/95
Ring Dips
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Deadlift 5×5 70%
3 Rounds for time:
10 Front Squats 155/105
20 Toes to Bar
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Mobility:
Foam Roll – T-spine, Quads, Calves
LaX Ball – Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team
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