Hey Folks!
Great work on the WOD today! When you get a chance, check out the CrossFitter of the Month! He’s a beauty!
James’ Running clinic is on Tomorrow night! Check it out! 6pm at the gym! Come on out unless you want to continue to slog through runs! ;)
Last couple days for Battle Beyond the Barbell teams to sign up! Get your members, team name, and T shirt sizes in to Lisa and we’ll get you all set up for the competition! It’s going to be epic!
Warm up
2 Rounds – 10 Reverse Dislocates, 10 Ring rows, 10 ait squats, 10 sit ups
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Front Squat 2×5
Deadlift 2×5
21-15-9 For time:
Push ups
Sit ups
Squats
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Check competitorswod.blogspot.com
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Ring Push-up 3×8 w/10Sec Plank to finish each set.
Overhead Squats 3×3
21-18-15-12-9-6-3 For Time:
Burpees
Knees to Elbows
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Mobility:
Stretch – Calves, Forearms, Pecs
Foam Roll – Glutes
See you in the gym!
The CrossFit Sudbury Team
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