Friday 09142018


CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

Run or row 400m

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

Back Squat (5-5-4-3-2-2)

back squats at 85% of today’s 2 rep 5-5-5

Metcon (Time)

Happy happy birthday, Micah!

MetCon:

Calorie row and push presses (75/55)

50-40-30-20-10

Finish:

L-sits on parallettes 3 x max or L-holds from bar for max, sc to knee raised holds