2014-04-07 Monday

Extended Warm Up:

1a) 20-30 seconds of first rib mobility drill
1b) 3x8 one arm dumbbell row
2a) 5x5 shoulder press (Fitness: hold overhead position for 3 seconds. Performance: Do 3 Lockout Presses before bringing weight back down) 
2b) 4x40 second hollow body or 50 hollow body rocks

 

Workout Of The Day:

Performance

21 minutes
3 rounds
Against a 4 minute running clock, complete; Super 4 run / 650m row, then max reps wall balls in remaining time (i.e. 4 minutes minus however long it took you to run is how long you get to do your wall balls)
Rest 90 seconds between rounds

Cash Out: 100m Farmer’s carry (pick weights heavy enough you can’t do the whole thing unbroken)

Fitness

21 minutes
3 rounds
Against a 4 minute running clock, complete; 400m run / 500m row, then max reps wall balls in remaining time (i.e. 3 minutes minus however long it took you to run is how long you get to do your wall balls)
Rest 90 seconds between rounds

Cash Out: 100m Farmer’s carry (Make sure you focus on having great posture)

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