Hey Folks!
Looked like a beauty of a WOD. Elizabeth has always been a sneaky one, but usually a pretty good time and shouldn’t leave you guys too “wrecked”. Maybe some sore traps and triceps. Should be mostly good though!
Thanks to everyone that answered the poll I put on the blog the other day! I’m working on scheduling and should be unveiling some morning hours a couple days a week pretty soon! Next on the list is later evening classes (8-9pm).
Beauty! Karaoke tomorrow night in Copper Cliff for those interested! It’s should be a good time!
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Warm up
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
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 Push Press + 1 Push Jerk
*GO as heavy as you can on these. 60-70% of your best jerk would be a good goal.
Metcon
Pull ups
Sit ups
Squats
Rest
i.e. Pull ups, sit ups, squats, rest, pull ups, sit ups, squats, rest… etc.
NOT pull ups, pull ups, pull ups, pull ups, pull ups, sit ups, etc.
Score is total reps
Cool Down
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
The CrossFit Sudbury Team
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