2014-04-09 Wednesday

Extended Warm Up:

1a) 30 seconds of a Upper Extremity Mobility drills (coach will instruct you)
Fitness 1b) 5x3 Front Squat
Performance 1b) 5x3 Overhead squats 
1c) 2x5-10 reps then 1xMax Reps of; kipping pull up OR strict pull up + kip swings OR eccentric pull ups OR eccentric ring rows (depending on your abilities)

Workout Of The Day:

Performance

16 minutes total time
Task + AMRAP
500 single unders
Then AMRAP in remaining time;
15 box jumps
1 rope climb

 

Fitness

16 minutes total time
Task + AMRAP
350 single unders
Then AMRAP in remaining time;
5 box jumps
3x short rope rows or 10 ring rows

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