Friday 08232019

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)

Partner workout:

1 partner works at a time, share the load

Row 100 calories

20 hang cleans 53/75

Row 80 calories

20 hang cleans 63/95

Row 60 calories

20 hang cleans 73/115

Row 40 calories

20 hang cleans 93/135

Row 20 calories

20 hang cleans 105/155

Finish/mobility: as needed

Thursday 08222019


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 (Time)

MetCon:

2 rounds

44 push press (65/45)

22 wall balls (20/14)

11 pull ups

11 hand release push ups

Finish/Mobility: ROMWOD

Wednesday 08212019

CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Metcon (Time)

MetCon:

400m run

40 sit ups

20 HSPU

10 hang cleans 135/95

400m run

30 sit ups

15 HSPU

10 power cleans 135/95

400m run

20 sit ups

10 HSPU

10 squat cleans 135/95

Finish/Mobility: crossover symmetry