2013-07-12 Friday

Extended Warm Up:

60-45-30-15 seconds of each
Side plank, each side
Hollow Body

Workout Of The Day:

EMOM for 24 minutes
5 muscle ups or strict pull ups
Practice Jump Roping for 60 seconds
10 KB curl to press, each side


Each day post on our Facebook page about your success (to keep encouraging and motivating others), then go to this link and answer the questions there. This link will be posted on the first page of our site and the form will record all the submissions and save the coaches time later. Working smarter on this one!! 

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