2014-04-18 Friday

Extended Warm Up:

1a) 5x1 Deadlift (or RDL depending on ability)
1b) 4x10 Straight Arm Hinge Pull Downs (SAHPD)
1c) 4x40 second side plank

Workout Of The Day:

Performance

5 rounds for time;
8 Toes to Bar
1 LOG Samurai Crawl
16 Dumbbell Snatch  (8 each arm), 60/30 lbs
1 LOG Samurai Crawl

Fitness

5 rounds for time;
8 Knees to Elbow or 16 Supine Toes to Bar
1 LOG Samurai Crawl
16 Dumbbell Snatch  (8 each arm), 30/15 lbs
1 LOG Samurai Crawl

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