Monday 05-05

Extended Warm Up:

1) Burgener Warm Up
2a) 5x5 Snatch + 1 Snatch Balance +1 Overhead Squat
2b) Side plank 4x20 seconds

Workout Of The Day:

Performance

For time:
1) 1000m row / 1 mile Airdyne / 800m run
2) Split up anyway you want
50 Front squats, 135/85 lbs
50 Pull ups
3) 1000m row / 1 mile Airdyne / 800m run

*Note, only Airdyne if all rowers are being used, only run if all rowers and all Airdynes are being used.

Fitness

For time:
1) 650m row / .65 mile Airdyne / 600m run
2) Split up anyway you want
35 front squats, 115/75 lbs
35 ring rows
3) 650m row / .65 mile Airdyne / 600m run

*Note, only Airdyne if all rowers are being used, only run if all rowers and all Airdynes are being used.

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