08-29 Friday

Announcement:

Monday 9/1 there will be one CrossFit class (9am). Fitness Experience will be open 7am to 1pm. There is no child care available. Expect a killer workout!

Extended Warm Up:

1a) Snatch, 80% of Monday for 5x1
1b) Hip mobility of your choice for 30-45 seconds
2) Clean and Jerk, 80% of Monday for 5x1
3) Front squat, heavy single

Workout Of The Day:

Performance

Team workout, 20 minutes
Each person works simultaneously.
As a team for 4, complete AMRAP of;
30m Farmer's walk
~15m Walking Lunge + ~15m run
Partner resisted band pull (take two people, similar to a sled drag)
Rotate through all four movements to complete 1 round.

*If less than four, the rotation will be modified slightly.

Fitness

Team workout, 20 minutes
Each person works simultaneously.
As a team for 4, complete AMRAP of;
30m Farmer's walk
~15m Walking Lunge + ~15m run
Partner resisted band pull (take two people, similar to a sled drag)
Rotate through all four movements to complete 1 round.

*If less than four, the rotation will be modified slightly.

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