Monday 07302018


CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

Shoulder Press (5-5-5)

Push Press (5-5-5)

Push Jerk (5-5-5)

Metcon (Time)

MetCon:

3 RFT

20/15 calorie row

20 push jerks 115/80*

*Do not drop bar from overhead, guide it downwards

Finish: Hollow rocks 3 x 10

Mobility: Crossover symmetry