Thursday, July 24th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

We’re off!  You’re in great hands with our awesome Coaches!  Dole out some extra high fives and hit some serious PRs while we’re (Kristin and I) are gone!  We’re going to miss you guys![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=UsfTFi4hRKM”][vc_column_text]Warm up[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Front Squat 2×5

Deadlift 2×5

“2007”-ish:
1000m Row
Then 5 Rounds For Time:
10 Pullups
5 Push Press[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Recovery Day[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]KB Turkish Get Up
***Spend some time hammering the sequence of movements for the movement – it isn’t one we do a lot of!***
3 Sets – 2 lifts per arm

“2007”
1000m Row
Then 5 Rounds For Time:
25 Pullups
7 Push Jerks 135/85[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Quads/Psoas, Hamstrings, Lats
LaX Ball – Rotator Cuff, Traps[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]