Friday 11162018

CrossFit Pella – CrossFit

Metcon (Time)

Friday 11162018 “Early Robin Birthday”

MetCon:

4 RFT

30 Double unders (90 singles)

10 Hang power cleans (115/75)

10 Overhead squats (115/75)

10 Pull-ups

Finish: suspended kb walks 3x

Thursday 11152018

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 (AMRAP – Reps)

MetCon:

Every 4:00 for 5 rounds

12/9 calorie row

9 bar facing burpees

6 power snatches 95/65

Finish/mobility: ROMWOD

Wednesday 11142018

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

Bench Press (Keep it light 10-10-8-8-6-6-)

Lateral shoulder raises (3×10)

Very light weight, keep core tight

Metcon (AMRAP – Reps)

MetCon:

7 minute EMOM

14 kb swings (53/35#)

7 box jumps (24/20″)

Finish: Russian twists 3 x 20

Mobility: Hip opener/couch stretch on wall