CrossFit Sudbury – 07012016

WOD
admin -
January 6, 2016

Hey Friends!

Great work on todays WOD – There was minimal shin damage today!  Only Julie and almost Hillary wanted to test the durability of their shins against the box.  A good bruise/scrape and they figured out that next jump they should lift their feet higher.  Funny how that box seems to get higher after a hard row eh?

Good efforts on those Front Squats and ring dips!  That was our second last session – one more and then we re-test next week.  I’ve already noticed I feel more comfortable catching heavier cleans than I would normally feel comfortable with – which for me is exciting.  Hopefully you get the same joy out of lifting things.

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WARM UP

General Warm Up
2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges

METCON

Filthy Fifty
For Time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (1 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push press (45#/35#)
50 Back Extensions
50 Wallball Shots (20#/14#)
50 Burpees
50 Double-unders
Sub Good mornings for the back extensions. Be friendly and share equipment with people and do the WOD congo-line styles. It’ll help you go faster to “chase” someone and/or to be chased.

35 Minute cap – scale accordingly :)

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
See you in the gym!
The CrossFit Sudbury Team
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