2013-07-15 Monday + Don't be a CrossFit A$$hole

Extended Warm Up:

JumpNRope Complex #2

90 Speed step
90 right foot
90 left foot
30 backwards
30 double unders
60 Speed step
60 right foot
60 left foot
20 backwards
20 double unders
30 Speed step
30 right foot
30 left foot
10 backwards
10 double unders

Workout Of The Day:

Tabata of each (20:10 seconds of Work:Rest)

Jump Rope
KB Swing
Hollow Body
Goblet Squat

Link:

Don’t be a CrossFit A$#hole 6 Tips to Be a Good CrossFitter 

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

 

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