Monday 03042019


CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

Bench Press (8-8-6-6-4-4)

KarenAnn (Time)

50-40-30-20-10

Wall balls (20/14)

DUs (singles 120-100-80-60-20)

Sit ups (alternate with knee raises or Russian twists)

Finisher

Finish: 3 x 10 ring rows

Mobility: work on feet with lacross and lower legs with large PVC roller