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Welcome back, Matt!

You may recognize this guy, he graduated once already. Matt C. took a long break from CrossFit Zone and he is now back in a big way. Matt is dedicated to improving himself and his physical abilities. He came back, got a tune up in his skills and he is ready to throw down. Keep an eye out for this guy he will be hitting PR’s in no time.

-Gord

Workout of the Day

WARM-UP

1- arm KB complex 7min AMRAP:

3 BOR/3 clean/3 goblet squat/3 PP/3 snatch/3 windmill (repeat other side)

STRENGTH/ACCESSORY

EMOM for 10min:
-5 Hang power cleans

WOD

CF Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

RX: 14/20
Zone 3: 10/20 to 9′ target, 200 single skips, no MU
Zone 2: 10/14, false grip RR
Zone 1: scale as needed

MOBILITY

Pigeon pose – 2min/side

Smash/roll glutes & hips

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