Monday 01152018


CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

Metcon (AMRAP – Rounds and Reps)

MetCon: is rounds plus reps (total in the workout)

6 minute AMRAP

10 Overhead squats (95/65)

10 Burpees

Rest 2 minutes

6 minute AMRAP

10 Front squats (135/95)

10 Pull ups

Rest 2 minutes

6 minute AMRAP

10 Hang cleans (155/105)

20 Wall balls (20/14)

Finish: Planks 4 x 1 minute with 30 second rest

Mobility: Couch stretch 2 x 1 minute