Attention early bird Zoners!
We unfortunately have not had regular attendance to the 8:00am session at all in the 4 months that it has been running. I know that lots of you got some great one on one time with Shannon or myself 😉 If you would like to continue anyone one on one time, make sure to book your skills sessions!
We will be cancelling the 8:ooam class as of January 21st. Sorry for any inconvenience this may have caused anyone. If we get any interest in the future, we are willing to bring it back.
If you like the mornings, come and join our regular 7:00am crew on Monday, Tuesday, Wednesday and Thursday.
Reminder: Foundation Seminar on Sunday, only a few spaces left. Contact admin@crossfitzone.ca to register!
Today’s Workout:
Buy In – Make sure that you are warm BEFORE class
WOD – “Partner Rokipswing”
3 rounds for time of:
- 500m row (each partner)
- 17 pullups each
- 21 kettlebell swings each (35/55)
- 25 wallballs each (14/20)
Zone 2 – scale to assisted pullups, scale kb as needed, scale wallball
Zone 1 – scale as needed
Cash Out – MWOD 52
Test: Bottom position of snatch balance/full snatch
MWod: 2 min with leg press mob
2 min each leg figure four on the wall
2 min each straight leg door frame hammy
Retest: Kill your Pr in the schnatch
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