Friday 12012017


CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Metcon (Time)

Happy birthday, Seth!

MetCon:

5 RFT

30 air squats

20/15 calorie row

10 burpees

Rest 1 minute between rounds

Finish:

strict pull ups 3 x max or 3 attempts at max bar MU or ring MU work.

Mobility:

Area that needs attention