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Welcome (back), Quinn!

29 Dec Posted by in Graduates | Comments

Please welcome Quinn D. back to classes. Quinn was a member at the old gym, he is pretty much an “OG” Zoner! After a few years off and a few PT sessions, he is ready to throw down some WODs with the family!

-Deanna

Workout of the Day

WARM-UP

7min AMRAP:
3 SNGDL/3 HSN/3 BS/3 BTNSNGPP/3 SNBAL/3 OHS

STRENGTH/ACCESSORY

BS: 5 x 3 E3M (HAP)

WOD

CrossFit Open 11.1

10min AMRAP:
Double Under: 30
PSN: 15

RX: 55/75
Zone 3: 45/65
Zone 2: 35/45, 3:1 single skips
Zone 1: scale as needed

MOBILITY

Couch stretch – 2min/side

Foam roll hip flexors

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