CrossFit Zone presents…

We want to create a CrossFit movie with XtraNormal about CrossFit Zone.  Please see the video above that someone created about a CrossFitter explaining what CrossFit is to a friend (Be aware that there is EXPLICIT CONTENT in the video).  We want your input!  Please post your input to the comments section or email.  Let’s have fun with this 🙂

Today’s Workout:

Buy In – Pullup progressions:

  • Challenging yourself with a lower resistance rubber band
  • Kipping pullup
  • Chest to bar pullup
  • Butterfly pullup


21-18-15-12-9-6-3 reps for time:

  • Ring rows (feet up on a box, body parallel to ground)
  • Overhead Walking lunges (25/45lb Olympic plate)
  • Box Jumps (20/24)

Zone 3: Scale ring rows to feet on the ground

Zone 2: Scale as needed

Zone 1: reduce reps to 21-15-9

Cash Out – Instructor led stretch

Running WOD

Rest or Recovery run (5km – 8km)

Please post in the comments when and where you are doing your run if you would like people to join you!

100 Day Burpee Challenge:

Burpees today: 60

Buy-in: 1830


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