Monday, July 28th, 2014

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

Games are over!  The winners weeeeeeere, Rich Froning and Julie Foucher?  This was written on July 21st![/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=yKgMuccE0mU”][vc_column_text]Warm up

2 Rounds – 10 dislocates, 10 weighted dislocates, 10 Spiderman lunges, 1 minute Squat Therapy[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Back Squat 2×5

Kettlebell Swings 2×15

3 Rounds for time:
400m Run
20 Wall Balls
20 Slam Balls[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]Check http://Competitorstraining.com[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]EMOM-10 – 3-Position Squat Snatch  ***Hips, Knees, Floor***
@50-60%

3 Rounds for time:
400m Run
20 Wall Balls
20 Slam Balls[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Quads/Psoas, Hamstrings, Calves, Lats/Rhomboids[/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]