Hey Folks!
Great weekend – Hope you all had a good time and finished up your holiday shopping. I didn’t quite, but we’ll get there.
I posted up a a little “challenge” on the “word of the week” whiteboard – Check it out! Hopefully it helps over the next couple weeks!
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WARM UP
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
HEALTH
Batwings 2×15 seconds
*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.
**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds :)
LONGEVITY
3 Position Snatch (Hip, knee, floor)
5 Back Squats
3 Back Squats – Go a little heavier than the sets of 5 if you can
METCON
Wall Balls
Rest 1 Minute
3 Minute AMRAP:
Slam Balls
COOL DOWN
Stretch – Pecs, calves, Quads
The CrossFit Sudbury Team
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