Friday 04132018


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)

Partner wod: Sweet and Sour (Time)

With a partner for time (one working at a time)

(One person works at a time)

100 wall balls (20/14)

20 snatches (115/75)

100 walking lunges (bw)

20 snatches (115/75)

100 sit ups (bw)

20 snatches (115/75)

Finish: tricep extensions 3 x 10-15

Mobility: as needed (crossover symmetry)