Monday 05132019


CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

Rogue 9 (AMRAP – Rounds and Reps)

9 minute AMRAP

9 front squats 135/95

7 bar facing burpees

5 shoulder to overhead 135/95

As recovery jog or row a mile not timed.