08-06 Wednesday

Extended Warm Up:

1) Snatch, 3x1 at 75%
2) Clean and Jerk, 3x1 at 75%
4) Back squat, heavy single

Workout Of The Day:

"Identity Theft"
Using the key written on the board, complete the exercises dictated for each number. Finish as many of the prompts as possible--work right up until the end of class!
1) Birthday (MM/DD/YYYY)
2) Driver's License number
3) Phone number (xxx-xxx-xxxx)
4) Social Security Number

Performance

Movements for each number;
1) 10 DB Push Press
2) 10 inchworm push ups
3) 10 lunges, each leg (add weight if you'd like!)
4) 20 wall balls
5) 20 sit ups
6) 200m run
7) 30 squats
8) 30 second handstand or 10 HSPU (30 Russian Twists if sore from yesterday)
9) 400m run
0) 40 steps loaded carry (count right foot only)

Fitness

Movements for each number;
1) 10 DB Push Press
2) 10 inchworm push ups
3) 10 lunges, each leg
4) 20 wall balls
5) 20 sit ups
6) 200m run
7) 30 squats
8) 30 second handstand or 7 HS Kick Ups (30 Russian Twists if sore from yesterday)
9) 400m run
0) 40 steps loaded carry (count right foot only)

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