Hey Folks!
So all the Open stuff is over and the Intramurals are coming to a close – We have one last task to complete – get your teams together and complete a team WOD! I’d like to get all the teams together on the same day, but that might be difficult can people PLEASE let us know what day/night/weekend works and we’ll try to set things up!
9am Classes are going to go on hiatus – we’ll revisit it in May/June or so, once the days a bit longer we’ll get some solid numbers out to the morning class :)
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
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
5 Single Arm Overhead Squats*
*Switch sides each minute
**Use a Kettlebell or Dumbbell
METCON
3 Clean and Jerks @65%*
20 Walking Lunges
20 Sit ups
*Scale to 6 heavy kettlebell swings (Russian style)
COOL DOWN
Stretch – Pecs, calves, Quads
The CrossFit Sudbury Team
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