CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THE EAT AS MUCH AS YOU WANT DIET

THE ULTIMATE PALLOF PRESS GUIDE  You know that exercise we’ve been introducing as a post-workout exercise?  You know, the one with the red band around the pull-up bar uprights and the other end around your hand?  Yes, that’s the one!  This article is about that exercise and its variations.  Jon B. introduced us to it as he often has his physical therapy patients working it.  We’re big fans of Prehab work in order to reduce the chances of needing rehab.  This is a great one for the core!  If the exercise shown in the article doesn’t look familiar please ask us about it.—George

BE ADVISED: TOMORROW (SATURDAY) THERE ARE ONLY 2 SESSIONS–10AM-11AM & 11AM-12PM

Workout of the Day
Front Squat
1X20  (one set of 20 reps)
Note: Add 5 lbs. to the weight you used during the last front squat workout.  (In other words, 60% 1RM +5 lbs.)
4 rounds for time of:
20 kettlebell snatches, 10L/10R, 24/16kg
400 meter run
1 minute rest

Post your scores to the Whiteboard.