Why do we do Zone 2? Check out the link below.
https://youtu.be/L5J6sgQLvuE
Friday we will have 2 Options for a 4th of July WOD. Both WODs will take 50-60 minutes so you will need to show up a little early. Complete a quick warm up and 321 GO. You can always elect to scale and commit to less time but at the end of the day this is about the celebration of independence so enjoy the fact that “we get to”.
No Open Gym Saturday
No Kids CrossFit Friday.
WARM UP
3 min bike
2x through:
10 v-ups
10 RDL (barbell)
10 good mornings
10 dead bugs
WOD
40 minutes at Zone 2 pace
2000m Row
:45 side plank (each side)
60/50cal bike
:45 bear hug sandbag carry (150/100) OR Farmers Carry (2×70/55)
ICING
FOAM ROLL
FIND A PARTNER FOR THE THROWDOWN
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