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
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