Monday 05212018


CrossFit Pella – CrossFit

Warm up H (No Measure)

2-3 rounds

Run 200m

5 inch worms

10 push ups

15 air squats

20 jumping jacks

Front Squat (8-8-6-6-4-4)

Metcon (AMRAP – Reps)

MetCon:

EMOM 16 minutes alternating

9 thrusters (95/65)

9 burpees

9 calorie row

1 minute rest

Finish: strict pull-ups 3 x max (or as little assistance as possible)

Mobility: Crossover symmetry

Friday 05182018


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:

4 RFT

Run 400m

20 back squats 115/75

2 rope climbs

Bicep curls (3x 10-15)

Dumbbells

Finisher

Spend remaining time (10 minutes) on skill of the month

Thursday 05172018

CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

Metcon (Time)

MetCon:

2RFT

40 DL 115/75

30 front rack lunges 115/75 (15/side)

10 overhead squats 115/75

Ab tabata: 8 rounds of 20 seconds on and 10 seconds rest.

With Extra time to ROMWOD as mobility and finisher