06-26 Thursday

Info:

This week we will be testing the majority of the weightlifting movements we use. You will be able to decide when to test each of your weightlifting maxes this week. More information on how workouts will be structured this week, and a document to record the results, will be provided to you at the first training session you attend this week.

Extended Warm Up:

Mobilize / prepare for testing
OR
Mobilize hips, ankles, and shoulders.

Workout Of The Day:

Performance

Work on testing
OR
AMRAP in 20 minutes;
5 burpees
250 speed steps with any rope (count the right foot only)
400 meter run
250 speed steps with any rope (count the right foot only)
400 meter run
5 burpees

Fitness

AMRAP in 20 minutes;
5 burpees
125 speed steps with any rope (count the right foot only)
400 meter run
125 speed steps with any rope (count the right foot only)
400 meter run
5 burpees

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-917-3488