Monday 02122018


CrossFit Pella – CrossFit

Jumprope warmup (No Measure)

40 singles

10 sit ups

30 singles

10 squats

20 singles

10 push ups

10 singles

10 pull ups

Warm-up (No Measure)

15 air squats

15 jumping jacks

10 OHS with PVC

10 burpees

5 wall slides (slow)

5 wall walks

Repeat 2x

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Back Squat (5-5-5-5-5 working up in weight )

Metcon (Time)

MetCon:

21-15-9

Kb swings (53/36)

Burpee box jump overs (24/20)

Rest 3 minutes

4RFT

10 OH squats (115/75)

10 Toes to bar (Sc knee raises)

Finish: Wall walks x 5

Mobility: Crossover symmetry