Tuesday 05212019


CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

Front Squat (6-6-5-5-4-4)

Metcon (AMRAP – Reps)

MetCon:

14 minute Ascending ladder

1,2,3,4+

Wall balls (20/14)

Burpees

Finish: Recover with a mile jog

Mobility: roll out quads/Hip halo

Monday 05202019

CrossFit Pella – CrossFit

Warm Up B (No Measure)

Run 400M before and after

2-3 rounds of:

10 Pass throughs

10 OHS with PVC

10 Knees to Elbow

10 Push-ups

Metcon (AMRAP – Rounds and Reps)

MetCon:

20 minute AMRAP

3 deadlifts 155/105

2 power cleans 155/105

1 push jerk 155/105

12/10 calorie row or 10 burpees

Finish/Mobility: Wall stretch for hips/low back for at least 2 minutes and/or hip halo

Friday 05172019


CrossFit Pella – CrossFit

Warm-up 10-9-8 (No Measure)

Row 10 calories

10 air squats

Row 9 calories

9 push ups

Row 8 calories

8 burpees

Back Squat (5-5-5-5-5)

Metcon (Time)

MetCon:

Lunges 50-40-30-20-10

Sit ups 25-20-15-10-5

Strict press 10-10-10-10-10 (75/55)

Finish: Spend 10 minutes + on skill/mobility of the month