2013-08-30 Friday + The Hotshots 19

Extended Warm Up:

8 minute AMRAP

50 sec squat

40 sec plank

30 sec EQI push up

20 sec pull up hold

10 second handstand

Workout Of The Day:

Volume Accumulation Day

Cycle through these movements for 23 minutes

Row 250m (fast!) 

3 Pull Ups (strict, L, weighted, negative, etc) or Rope Climb

10 Ring Layouts

Bulgarian Split Squat, 6 reps each leg


The Hotshots 19 - Who They Were

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