2013-07-18 Friday + Scaling is the Norm

Extended Warm Up:

Spend 10 minutes on; 

Shoulder swims
First Rib mobility
Glute Medius activation

Workout Of The Day:

Test Rope climb ability or rope lock off

Volume Training today (not for time, just cycle through these four movements for the entire time. No score to record, just keep moving and practicing.)
250m Row
100m Prowler Push
Jump training (box, squat, broad, kneeling (!), etc
Practice Double Unders


Scaling is the Norm, Not the Exception 

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