2014-03-18 Tuesday

Extended Warm Up:

Practice Pull ups (Kipping pull ups, strict + kip swing, eccentric pull ups, or eccentric ring rows)
Practice handstands (kick ups, one arm handstand, handstand walk, free standing handstand, handstand push ups, etc)
25 Perfect Burpees (coach will show you how to do the best burpees possible)


Workout Of The Day:

20 minute AMRAP

30 second plank
15 ring rows
500m run (yes, you read that right. Run our 400m route and our 100m route)

CrossFit R3 - The best CrossFit gym in Albany!
1715 Hill St. SE., Albany, Oregon, 97322 | 541-917-3488