Monday 04222019


CrossFit Pella – CrossFit

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

Front Squat (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

MetCon:

15 minute AMRAP

250m run

10 thrusters (95/65)

10 sit ups

10 push ups

Finish: Single OH Kb carries 250m x 2

Mobility: Couch stretch 2 minutes/side