Hey Folks!
Awesome Diane times today! You guys are killing it! Ensure on your handstand push ups that only your feet are touching the wall and that they touch the wall at lock out. Falling away while pressing out doesn’t count ;)
Rowing Clinic is Thursday night from 6-8pm! Check it out and change your life!
Have fun!
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WARM UP
Back Squat Warm up
10 spiderman lunges
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
LONGEVITY
Back Squat 8 E2MOM-10
Every 2 Minutes for 10 Minutes perform:
8 Back Squats @ 50-60%
8 Back Squats @ 50-60%
Stuff and things.
For time, Complete the following:
50 burpees
5 Power Clean & Jerks (135/95)
50 Box Jumps (24/20)
5 Power Clean & Jerks (135/95)
50 kettlebell swings (70/50 – Russian)
5 Power Clean & Jerks (135/95)
50 Sit ups
50 burpees
5 Power Clean & Jerks (135/95)
50 Box Jumps (24/20)
5 Power Clean & Jerks (135/95)
50 kettlebell swings (70/50 – Russian)
5 Power Clean & Jerks (135/95)
50 Sit ups
COOL DOWN
Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
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