Monday 07082019

CrossFit Pella – CrossFit

Rowing warmup (No Measure)

Row 200m

10 burpees

Row 200m

10 air squats

Row 200m

10 push ups

Back Squat (5-5-5-5-5 start at 65% and work up in weight)

Metcon (AMRAP – Rounds and Reps)


12 minute AMRAP (run counts as 50 reps)

Run 200m (Row equivalent same)

50 lunges

30 second handstand hold (or plank hold)

Finish: Spend 10 minutes on MU progressions, strict pull-ups, or ring rows

Mobility: Couch stretch 2 x 1 minute/side