Monday 06102019


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 (Time)

MetCon:

Happy birthday, Karmen!

4RFT

Run 400m

15 kb swings

15 knee raises

Rest 30 seconds

Finish/Mobility: Couch stretch 2 x 1minute/side