Monday 05-12

Extended Warm Up:

1a) 5x5 Deadlift (or RDL depending on ability)
1b) 4x10 Straight Arm Hinge Pull Downs (SAHPD)
1c) 4x50 second side plank

Workout Of The Day:

Performance

15 minutes
5 minutes max strict pull ups
4 minutes max reps kettlebell swings
3 minutes max hollow body rocks / hollow body hold
2 minutes max reps burpees
1 minute max reps mountain climbers

Fitness

15 minutes
5 minutes max ring rows
4 minutes max reps Kettlebell swings
3 minutes max plank
2 minutes max reps burpees
1 minute max reps mountain climbers

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