Friday 02012019


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)

Partner WOD, one partner works at a time.

60 Deadlifts 185/115

60 push ups

60 box jumps

60 calorie row

60 kb swings 53/36

60 pull-ups

60 back squats 185/115

Finish/Mobility: as needed for the week