2013-12-16 Monday


JumpNRope Seminar! (click for info)

Workout Of The Day:

35 minutes to complete
1) Long Tabata (30 seconds of work:15 seconds of rest) speed step or single under
2a) Squat 16-14-12-10-8 reps
2b) Sit up 4x20


3a) 2xDB lunge – 3x10 reps, each leg
3b) KB or DB single leg deadlift – 3x10 reps, each leg
3c) Pistol 3x6-10 reps, each leg (modify depth / add weight as needed)
After completing 3's, rest 60-80 seconds between rounds

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