2014-03-24 Monday

Extended Warm Up:

1a) 5x5 Goblet squat
1b) 3x40 second plank
1c) Performance: 3x5 (each leg) Pistol squat
1c) Fitness: 3x5 (each leg) single leg squat to bench


Workout Of The Day:

10 minute AMRAP

50 second squat hold
40 second super-tight hollow body
30 second EQI push up
20 second chin-over-bar hold (Performance) or 20 second bar hang (Fitness)
10 second EQI @ half depth handstand push up (Performance) or 10 second handstand hold or 3x kick-up-to-handstand (Fitness)


Death by 10m Sprint

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