Friday 02152019


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Burpee mayhem partner WOD (Time)

MetCon: Partner Workout, one works at a time

50 burpee pull-ups (may be jumping burpees as a scale)

50 burpee box jump overs (24/20)

50 bar facing burpees (bar needs to be off the ground)

Finish/mobility: if weather permits run/row 800-1600m

Thursday 02142019


CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Metcon (Weight)

Strength:

Choose two Kbs and stick with it, no rest scheduled between movements, rest as needed only.

3 minutes of farmer’s carry

2 minutes of front rack carry

1 minute of overhead carry

Pace of walking does not matter, just keep moving to keep eyes off of clock.

Metcon (Time)

MetCon: this will be a sprint

15-12-9

Calorie Row

Deadlift 135/95 (meant to be light)

Finish/Mobility: ROMWOD

Wednesday 02132019


CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

Metcon (Time)

MetCon:

30 Double unders (90 singles)

30 lunges (15/side)

30 push presses (95/65)

20 Double unders (60 singles)

20 lunges (10/side)

20 push presses (95/65)

10 Double unders (30 singles)

10 lunges (5/side)

10 push presses (95/65)

Finish: Planks 4 x 1 alternating with as little rest as possible

Mobility: Hip Halo