Friday 08162019


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Bench Press (10-10-8-8-6-6)

Metcon (Time)

40-30-20-10

KB swings (53/36)

Goblet squats (53/36)

Toes to bar (knee raises)

Finish: jog 1 mile

Mobility: work on hips (hip halo)/hip opener