Welcome back to the 2015-16 Semester 1 CrossFit P.E. Open! Today we will first be assessing the fitness components of Speed and Agility through Event #3, which is called the ‘Zig-Zag Sprint.’ Prior to heading out to the soccer field to give this event a shot, we’ll go over the course description/run route, and watch a summary of this event as it took place in the 2013 Reebok CrossFit Games. You’ll want to pay close attention to the actual run route along the cones, since your time is only valid if you complete the course correctly!
Once we’re done with that, we’ll head back inside to knock out Event #4, which will use wall ball shots to test the fitness components of flexibility (getting below parallel to full depth in your squats) and accuracy (hitting the 8′ target line with your wall ball). You’ll have one minute to get as many wall ball reps as possible, BUT beware – only good reps will count (good reps = full squat + ball hitting above target line), and the judges are going to be on it!
Wiseburn CrossFit Open Event #3:
The ‘Zig-Zag Sprint’
Wiseburn CrossFit Open Event #4:
AMRAP 1 min: Wall-Balls to 8′ Target (Male: 8 lbs/Females: 6lbs)