Monday 03112019

CrossFit Pella – CrossFit

Squat/Push-up warm-up (No Measure)

Jog 200m

10-9-8…1

Air squats

Push ups

Jog 200m

Lateral shoulder raises

Very light weight, keep core tight
3×10-15

Bent over dumbbell row

Slightly bent into DL starting position
3×10-15

Metcon (Time)

MetCon:

30-20-10 Overhead squats (95/65)

50 DU between each set and after (100-150 singles)

Finish: Pinch plate carries down and back

Mobility: Couch stretch 2 x 1 minute