Monday 02052018

CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Shoulder Press (3×10 start at 60%)

Push Press (2×10 starting at 60%)

Metcon (Time)

MetCon:

5 RFT

30 air squats

20/15 calorie row (or 80DU and 150 singles)

10 push jerks (135/95)

Finish: Broad jumps 3 x max effort

Mobility: t-spine roll-out with PVC