Have you signed up for the Zone Games?
Registration is open until Wednesday, January 18th. Check the post for more details: https://crossfitzonex.com/zone-games-6
… And we have a Debit Machine now, so you can pay on the spot! (Ask your Coach to ring it through)
Foundation Seminar Update:
I am sorry, the Foundation seminar is FULL! If you were too late booking, book your spot in the February 12th Seminar now!
Today’s Workout:
Buy In – Coach led warmup, 10 – 15 minutes. Make sure that the hips and hamstrings are really warm. Athletes, stay warm right up until you start the workout.
WOD – “Milk Run”
AMRAP in 20 minutes:
- 200m farmer’s walk
- 200 m run
Farmers walk anything that you want! Use dumbbells, kettlebells, plates, barbells…
Zone 1 – Scale to 10 – 15 minutes
Cash Out – MWOD 53 – coach review and demo, then stretch out legs, hips and forearms
Test: Ring dip/muscle up
Mwod: Bully stretch 2 min each side
Sink stretch 1-2 min each side
Overhead thoracic stretch (not rolling) 2 min
Feet ungluing with some kind of torture device 2 min
Retest: Foot point and muscle up? Better?
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