Monday 05142018


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

Clean and squat complex (EMOM 5 minutes, work up to 80%)

high hang clean, hang clean, clean, squat clean, front squat

Metcon (Time)

MetCon:

Cash in: 800m run

21-15-9

Hang cleans (115/75)

Wall balls

Cash out: 800m run

Finish: Toes to bar 3 x 8-10 (work on toes to rings)

Mobility: Roll out quads with bar