2013-11-01 Friday

Extended Warm Up:

Movement demo 

Workout Of The Day:

Volume Accumulation Day

Not for time, just cycle through the following as many times as you can

Odd Object carry (keg, sandbags, Kbs--farmers walk, front rack walk, waiters walks, suitcase carry, or offset carry, sled push or pull)

45 second ring or matador front support hold

10 Archer Push Up 

5 Supine Bar row with 6 second lowering phase

30 Second sprint on Airdyne


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