CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

Run or row 400m

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

Back Squat (5-5-4-4-3-3)

Set of three should be challenging, but clear three and not three singles

Metcon (AMRAP – Rounds and Reps)

MetCon:

12 minute AMRAP

9 kb swings 53/35

9 burpee box jump overs (24/20)

60 second plank hold (worth 9 reps)

Finish:

3 x 15 supermans

3 max L-sits for time

Mobility:

Box hip work (demo’d by Dave)