Hey Folks!
It’s Friday! Bang Pow! Long weekend coming up which means we have some subtle hour changes:
Monday – We’re closed. Sorry.
Remember – Regionals for all sorts of places starts tomorrow! Rich Froning is going to PR the whole world tomorrow and it’ll be a “rest day” for him.
Warm up
2 Rounds – 10 Reverse dislocates, 10 Overhead squats, 2 Minute Squat therapy, Foam roll
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Press 2×5
Pull ups 2×5
“Paddleboarder on Hawaiian punch” – 3 Rounds for time:
200m Run
12 Burpees
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Front Squat – Either hit a PR or go light to continue the back off week
“Surfer on Acid” – 3 Rounds for time:
400m Run
21 Burpees
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Mobility:
Stretch – Quads, Psoas
Foam Roll – T-spine
See you in the gym!
The CrossFit Sudbury
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