Tuesday 12/30

Last week to be able to sign up for the Sandy Hook Fundraiser! 

We need more RedZone members to sign up to participate and to volunteer. Please talk to a coach or sign up at the front desk to volunteer. 

To sign up to participate please go to 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045?aff=eac2

Fitness - 

A1. CG 3 stop DL (mid shin, knees, mid thigh) x 3 x 4 sets

A2. Pike push ups x 5 x 4 sets

*work up from floor. Elevate with plates or box. 

A3. Hollow Rocks x 25 x 4 sets

+

3 rounds

20 sec AMRAP hang power clean (75/55)

20 sec AMRAP burpees

20 sec AMRAP row for cal (go off erg timer)

Rest 5 min 

Performance -

A. CG deadlift - build to max in 4 attempts 

*must maintain good clean pull form

B1. Strict HSPU x 30 sec AMRAP

x 3 sets

B2. L sit hold x 1 min x 3 sets

+

3 rounds

20 sec AMRAP power clean (115/75)

20 sec AMRAP burpees

20 sec AMRAP AB for cal

Rest 5 min