Monday 08062018
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)
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