Over the next couple weeks we will be implementing a new membership structure. This will bring some new opportunities for all our members to save some money and also see everything we have to offer at CrossFit RedZone. If at all possible please try to make it in a few minutes early to your class and sit down with one of the coaches to go over what's new. We will be taking a few minutes before every class to discuss what's new anyway.
Fitness-
A. Back Squat - EMOM x 6 min: 3 reps @ moderate weight
B1. Elevated Ring Rows x 8 or Strict Pull ups x 3 x 3 sets
B2. 1 min Double Under Practice x 3 sets
+
7 min AMRAP
9-6-3
DB Thrusters (35/20)
Pull ups or Ring Rows
Performance-
A. Back Squat - EMOM x 6 min: 3 Reps @ 70%
B. EMOM x 6 min
Even - 30 SEC AMRAP DU's + 50 ft FW (70/53)
Odd - 3 Mu's or 5 CTB Pull ups
+
7 Min AMRAP
9-6-3
Thrusters (95/65#)
Pull ups
ZONE-
A1. DB Bulgarian Split Squat x 6 each leg x 4 sets
A2. Ring Rows x 5 @ 33x1 tempo x 4 sets
+
3 Rounds
1 min KB Swings
1 Min Burpees
1 Min Med Ball Slams
1 Min Row
1 Min rest
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