Hey Folks!
So what’s the deal with all the Biosteel stuff on the shelf in the kitchen? I’m going to write up a little blog post, but the nice Folks at Biosteel are interested in providing you guys with good quality protein and other supplements and want to make a little contest for it. More on that shortly.
Amazing job to Everyone that made it in for Cindy – There were some EPIC scores! Love this gym – You guys amaze me every dang day!
Kristins Performance Enhancement Class was a hit – an hour of mobility, stability and motor control work never seemed so short eh? It’ll be on every Tuesday, so come on out – The next one is going to be focusing on the Shoulder :)
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WARM UP
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
HEALTH
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
LONGEVITY
2 High Hang Squat Cleans + 1 Jerk (power OR split – your choice)
METCON
8 KB swings (50/35) “Russian”
8 Burpees
COOL DOWN
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
The CrossFit Sudbury Team
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