(703) 266-0118 jamieb@thenzone.com

January 23, 2018

Strength: EMOM 9 Minute 1: 20 Windmills (Light KB or Fatbell) Minute 2: 12 Supermans (:02 Pause at Top) Minute 3: Dead Bug Hold Metcon: Every 2 Minutes for 12 Minutes: 200 Meter Run 20 Air Squats 10 Bar Rollouts (Go at a Solid Tempo to get Plenty of Rest)...

January 11, 2018

Strength: Front Squat Take 15 Minutes to find a Heavy Set of 5  Metcon: CrossFit Open 15.5 27-21-15-9 Reps for Time: Row (Calories) Thrusters (95/65) Core/Accessory: Bar Rollouts – 3×10 Couch Stretch 3x:30 Each...