10-28 Tuesday

Extended Warm Up:

Tabata intervals of each

Handstand Hold or Handstand Push Up
Ball Slams
Russian Twists 

Workout Of The Day:

Comp. Perf. & Fit.

For total time, 1 minute handstand hold then;

7 rounds of;

7 burpees
10 V Ups (A)
17 Kettlebell swings (B)
(C)

A: Comp. does V Ups, Perf. does Hollow Body Rocks, Fit. does Hollow Body hold for 20 seconds
B: Comp does American swings, Perf. & Fit. do Russian swings
C: Comp. adds another 1 minute handstand hold after 7th set of KB Swings

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