2014-04-08 Tuesday

Extended Warm Up:

Performance: Kip practice and / or muscle up practice (pulls & dips)
Fitness: Work on ring row / dumbbell row / inverted barbell row / pull up eccentrics / pull ups to build up to a strict pull up.

 

Workout Of The Day:

Performance

21-15-9 reps of Dumbbell Man Makers with 400m runs in between

Fitness

18-12-6 reps of;
Burpees
Dumbbell Thrusters
400m runs in between

 

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