2013-11-07 Thursday

Extended Warm Up:

Hip / Glute banded mobility for five minutes before you start warm up

Accessory Movement:

1) 10x3 Front squats at 65% of 1RM

2a) 30 Pistols

2b) 30 Barbell RDLs

Workout Of The Day:

For time; 

75 Thrusters (45/35 lbs, Basic - use light DBs

150 Double Unders

30m of broad jumps (complete outside) 

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-224-8CFR