“Zombie”

CFKSQ – CrossFit

Delta

Zombie (Time)

For Time

40/32 Calorie Bike

40 Pull-ups

40 Sit-ups

30/24 Calorie Bike

30 Pull-ups

30 Sit-ups

20/16 Calorie Bike

20 Pull-ups

20 Sit-ups

Substitutions

Bike: Run 600-500-400 or Row 700-600-500

Pull-up: Table/Bent Over/Towel Row

Warm-up

1)

1 min cardio

10 Dislocates

10 Upward/Downward Dogs

2)

:45 Cardio

10 High-Lows

20 Alligator Claps

3)

:30 Cardio

10 Alt. Reach Throughs

10 Alt Samson Lunges

4)

10 Scap Pulls

8 Scap Circles

5 Slo-Mo Sit-ups

6 Kips

4 Negatives

5 Super Fast Sit-ups

4 Pull-ups

5)

2x

5 Cal Bike

3 Sit-ups

3 Pull-ups

Cool-Down

:30 Reach Through (ea)

:30 Cobra

:30 Child’s Pose

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