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

WOD – “TGIF”

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