Friday 07062018

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)

Snatch Balance (3 x 5)

Hang Snatch (2 x 5)

Power Snatch (2 x 5)

Squat Snatch (2 x 3)

Metcon (Calories)

MetCon:

Find a partner to share the rower with

10 intervals: max effort row for 30 seconds

Every 60 seconds one person starts (30 seconds to transition, 30 seconds rest)

Score is least calories in 30 seconds accomplished

Finish: 3 x 10-15 light lateral raises, 3 x 10-15 upright rows

Mobility: Crossover symmetry