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Sweeten the Pot!

Still on the fence about doing the Whole Life Challenge this winter? We are going to sweeten the pot for you by offering you an extra workout day in the week during the 8 weeks! When you register, Sandy will add a Whole Life Challenge membership to your account with 1 extra workout day!

Register at: http://www.whole.lc/wlcny16/pt/crossfitzone

The Challenge begins today Saturday, January 21st with our prelim workout and measurements at 9:30am

Any questions please contact Sandy @ admin@crossfitzone.ca

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: fun game

Strength: 9×1 deficit deadlift – 3 of 14, same weight across, approximately 55 – 65% of max

Super Set: 9×2 strict weighted ring dip (or progressions), “across,” scale to the same challenge

Metabolic Conditioning: “Whole Life Challenge Prelim”

SCORE: Total # of REPS for all movements

  • 90 sec max squats
  • 1 min rest
  • 90 sec max push ups
  • 1 min rest
  • 90 sec max sit ups
  • 1 min rest
  • 90 sec max alternating lunges (single count)
  • 1 min rest
  • 90 sec max pull ups

Performance: kipping
Athletic: banded pull-up
Health: ring roW

Optional ‘Cash Out’: Burpee box jump, max reps in 3 min

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