Friday 08102018


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Paused Front Squat (7-7-5-5-3-3 at 50% 1RM to start, 3 sec hold )

Metcon (Time)

MetCon: Partner workout

100 wall balls (20/14), other person hangs from pull-up bar

100 kb swings, other person holds a plank

100 pull-ups, other person holds bottom of a squat

Finish:

300 single jump ropes or 100 double unders

Mobility:

Crossover symmetry or as body needs