Friday 09282018


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 (Max of 3 for the day )

The end of our squat cycle.

Work up to a heavy set of 3 to end the cycle.

Compare back to start of squat cycle on 08062018

Metcon (Distance)

MetCon: Partner workout, one works at a time until the end.

In 25 minutes:

Row 1000m

100 dumbbell push press 35/20

100 sit ups

100 dumbbell hang snatch 35/20

With remaining time run or row for duration.

Score is accumulated distance between both partners.

Finish/mobility: as needed