Monday 11272017

CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Snatch (5×5)

Take 10 minutes to work on snatch balance technique and completing 5×5… full snatch, aka squat snatch. NOT A 5 REP MAX

Metcon (AMRAP – Rounds and Reps)

Happy birthday, yesterday, Josh Boone!

MetCon:

15 minute AMRAP

6 hang snatches 75/55

9 sit ups with mb

12 burpee box jump overs

Finish: Run 1 mile recovery

Mobility: Upper back, shoulder crossover