2014-03-31 Monday

Extended Warm Up:

1a) 5x5 Push Press
1b) 4x3 Practice Dip & Drive
1c) 4x10 Indian Wall Sit Press

Workout Of The Day:

Performance

1) Max wall balls in 2 minutes
2) For time: 50-35-20 reps of:
Lunges (each leg)
Push Ups
Double Unders
3) Max wall balls in 2 minutes (50 burpee prize if you are not within 10 reps of your first attempt)

Fitness

1) Max wall balls in 2 minutes
2) For time: 35-25-20 reps of:
Lunges (each leg)
Push Ups
Speed step (70-50-40) OR Singles (105-75-60) 
3) Max wall balls in 2 minutes (25 burpee prize if you are not within 15 reps of your first attempt)

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