Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

CF Zone Intramural Open

29 Jan Posted by in CrossFit Games | Comments

Don’t forget everyone, this year’s open will also be our own in-house intramural competition! Please sign up sooner rather than later so I can get the teams organized before opening day and give everyone an opportunity to prep their teams game plan! Sign up here.

See you on the battlefield!

-Sean

Workout of the Day

WARM-UP

4 Rounds
:15 Jumping Jack
:15 Squat
:15 MC
:15 Jump Squat

4 Rounds
:15 Plank
:15 Superman
:15 Side Plank – L
:15 Side Plank – R

STRENGTH/ACCESSORY

Set clock for 10min & alternate exercises every other minute:
-10 FS
-10 PP

WOD

15min AMRAP:
Lunge 40’: High Carry
DB SN 1/1 x 10
Lunge 40’: High Carry
Push Press: 10

RX: 35/55
Zone 3: 25/45
Zone 2: 15/30
Zone 1: scale as needed

MOBILITY

Couch stretch – 2min/side

Smash/roll hip flexors

Leave a Reply