Friday 06292018


CrossFit Pella – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Bench Press (10-10-10-10-10)

Metcon (Time)

MetCon: Partner workout

100 thrusters (75/55)

80 calorie row

60 back squats (75/55)

40 calorie row

20 strict presses (75/55)

Finish/mobility: Skill of the month and as needed