Did you know that “Sweet Al” Jackman is competing on the Tidal CrossFit Team this weekend at the Canada East Regionals? He is throwing down the 100lb DB snatch early tomorrow am! To stay updated on the Canada East Regionals, check out the summary videos: http://games.crossfit.com/regional-summaries
Day 1 wrap up video: http://games.crossfit.com/video/day-1-wrap-canada-east
Still room in the Foundation Seminar tomorrow with Lucas and Steve. The seminar is from 9am-11:30am
Buy In – In a group of 4, complete an 800M run carrying a med ball, OL plate, KB switching it up when needed. The equipment is never allowed to touch the ground.
WOD – Back to Basics (Partner)
4 rounds for time of:
- 300m run
- 12 pull-ups
- 15 push-ups
- 20 sit-ups
* The first person does the run (second person rests), then the second person runs (first person rests), then the first person goes on the pull-ups etc. Only one person working at a time, must finish each exercise before moving on.
* The 300M run is from the gym to the corner of the storage unit place Blanchard and back
Zone 2 – scale to assisted pullups and pushups
Zone 1 – scale as needed
Cash Out – Register for the Zone Games then lengthen all the muscles that you used today!
* Rubber band stretch for lats and pecs
* Hip flexor stretch with foot on a box
* Calf stretch