Monday 01072019


CrossFit Pella – CrossFit

Dumbbell 1 (No Measure)

Jog 250m before and after

2 rounds (with dumbbells)

15 renegade rows per side

15 walking lunges per side

15 strict presses

15 db squats

Shoulder Press (5-5-4-4-3-3)

Metcon (Time)

MetCon:

50/35 calorie row

12 push press 65% 1RM*

40/30 calorie row

10 push press

30/20 calories row

8 push press

20/15 calorie row

6 push press

10/7 calorie row

4 push press

*record weight in comments

** this is push press, not push jerk

Skill: Handstand holds 3 x 30-60 seconds, move side to side or shoulder taps if able 3 x 20

Mobility: Crossover symmetry as time allows
Record weight used in comments of workout results