2013-05-22 Wednesday

Extended Warm Up:

8 min AMRAP:
     30 Stride with rotation
     10 Wall Squat
     15 T spine Crunch

Workout Of The Day:

12x15 Kettlebell swing (russian)
Rest 30 seconds between sets (total time approx. 12 minutes)

Then:
Southwood Strength Program Week 1
8-6-4 reps of each movement. One bar for all
          Muscle Clean
          Press
          Front Squat
          Deadlift

Cool Down:

Mobility of your choice / Coach's suggestion

Link:

CrossFit Lisbeth - We All Suck

CrossFit R3 - The best CrossFit gym in Albany!

1715 Hill St. SE., Albany, Oregon, 97322 | 541-224-8CFR