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Next Team Series workout

15 Sep Posted by in Challenges | Comments

Come down on Sunday for a fun team Sunday Funday workout!  We are hosting the next team workout in the team series on Sunday, September 21st.  We have a few people that are interested that are not on a team.  If you are interested and don’t have a team, add your name to the list.

There are two categories, scaled and RX.  Everyone is welcome to take part as we can scale the workout to your fitness level or limitations.

We will be doing 2 workouts this Sunday starting at 9:30am.

More about the Zone Team series event – http://crossfitzonex.com/cf-team-series-zone-games-announcement/

Workout of the Day

WARMUP
Run: 400M
30/20/30 w/Bands

WOD
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings
12 Pull-ups

RX – #35/#55
Zone 3 – #25/#45, strict assisted pullups
Zone 2 – #20/#35, ring rows
Zone 1 – scale as needed

* Time cap – 20 min

ACCESSORY/STRENGTH
Front Squat 5 x 2 E3M

MOBILITY
banded hip ext – 2 min per side

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