Monday 09172018

CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Front Squat (Work up to heavy single, then 5-5-5 at 75%)

Metcon (Time)

MetCon:

5 RFT

15 kb swings (70/53FB, 53/36RX, 36/25 Sc)

15 burpees

Rest 30 seconds

Finish: Take 5 minutes to work on handstands, handstand push-ups

Mobility: Box stretch or other hip stretch work.