Tuesday, April 15th, 2014

Hey Folks!

Awesome work today – way to soldier on through those squats.  And you’re all going to be crazy strong because of it!

Battle Beyond the Barbell is coming up!  More details are coming shortly, but let’s get the talking going among CrossFit Sudbury and build some teams.  4 People total, 2 guys, 2 girls.  More details to come!

Warm up

2 Rounds – 10 toe touches, 10 band pulls, 10 air squats, 10 push ups

[av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-7x1chk’]
[av_toggle title=’Health’ tags=” av_uid=’av-5ilf60′]
Bench Press 2×5

BatWings 2×15 

TABATA – 8 Minutes total:
SlamBall
Wall Ball
[/av_toggle]
[av_toggle title=’Performance’ tags=” av_uid=’av-3l8f6w’]
1.  Squat Clean and Jerk
Work up to a 3-Rep max, TnG

2.  EMOMx5
5 TnG Squat Snatches, across.

3.  For Time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 Box Jumps, 24/20″
[/av_toggle]
[av_toggle title=’Longevity’ tags=” av_uid=’av-2v14uw’]
Press 3×8 @60%

Pull ups 8×3

TABATA – 8 Minute AMRAP:
SlamBall 30/20
Wall Ball 20/14
[/av_toggle]
[/av_toggle_container]

Mobility:
Foam Roll – quads, T-spine
LaX Ball – Traps

See you in the gym!
The CrossFit Sudbury Team