Monday 04152019

CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Metcon (Time)

Happy birthday, Hans

MetCon:

Single kb farmer carry 250m

30 second handstand

Single kb OH carry 250m

1 minute plank

Single kb farmer carry 250m

30 second handstand

Rest 3 minutes

Row 5 minutes maintaining 225 watts for men and 175 for ladies

Finish: work on bar MU technique

Mobility: Crossover symmetry shoulder work