Monday 07152019

CrossFit Pella – CrossFit

Warm up Burpee BJ (No Measure)

10 Burpee broad jumps

20 air squats

10 push ups

10 Burpee broad jumps

20 air squats

10 push ups

Lateral shoulder raises (3×10-15)

Very light weight, keep core tight

Bent over dumbbell row (3x 10-20)

Slightly bent into DL starting position

Metcon (AMRAP – Rounds)

Happy birthday, Devin!

MetCon:

20 minute EMOM alternating

200m run

12 wall balls (20/14)

12 push ups

24 heel raises

Finish: Jog a mile

Mobility: roll out quads