11-19 Wednesday

Extended Warm Up:

12 minutes of mobility

Workout Of The Day:

In teams of 3, complete a 250 calorie row. P1 rowing, P2 overhead plate hold, P3 hollow body hold. Rotate as desired.

then, as individuals, complete 4 rounds of;

200m run
10 weighted sit ups
10 pull ups

Fitness: No weight on sit ups, ring rows rather than pull ups
Performance: As written
Competitive: GHD sit ups rather than weighted sit ups

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