If you ask me, Spanky from The Little Rascals has the right Saturday idea. You all should leap out of bed, sing a little diddy, and get your buns down to the Zone to start your Saturday off right!
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We will be running the “Hope” workout today in the 9am and 10am classes. We are a little late on advertising the fundsraiser, but if you would like to donate, go to: http://hope.crossfit.com/ and select “CrossFit Zone”
Today`s Workout:
Buy In – Review movements, followed by a coach led dynamic warmup (10 min max)
WOD – “Hope”
Three rounds of:
Burpees
55/75 pound Power snatch
Box jump, 20/24? box
55/75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Zone 3 – scale to regular pullups
Zone 2 – scale barbell to 45/65lbs, scale to assisted pullups
Zone 1 – scale as needed
Cash Out – Hit up a foam roller! 5 way shoulder stretch and stretch out what ever else needs some love!
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