2013-07-03 Wednesday + Hand Care

Extended Warm Up:

2 rounds
60 second lunge, each leg
60 second plank
60 second handstand

Workout Of The Day:

Kettlebell Swings, either A or B

A: More Experienced
15x18 1 handed or 2 KBs swing

B: Less Experienced
15x15 two handed swings

South Wood Strength, either A or B

A: More Experienced
8-6-4-2 reps of;
Muscle Clean
Push Press
Front Squat

B: Less Experienced
8-6-4 reps of
Muscle Clean
Front Squat


Special Schedule tomorrow

Hand Care with Donny Shankle

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