Monday 10012018


CrossFit Pella – CrossFit

Warm-up (No Measure)

Jog or row 400m

2 rounds:

10 slow and controlled bird dogs

10 air squats against the wall

10 push press with empty bar

10 deadlifts from knees with empty bar

Overhead Squat (Work up to heavy sets of 5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

30 double unders (90 singles)

7 toes to bar (sc as needed)

7 dumbbell squats (50/35)

7 dumbbell push press (50/35)

each round is worth 51 (prorate the singles)

Finish: Green turf slide work

Mobility: Couch stretch