Monday 12312018

CrossFit Pella – CrossFit

Hip Warm-ups (No Measure)

Jog 250m

20 birddogs

10 burpees

20 fire hydrants

10 burpees

20 squats

Jog 250m

Metcon (AMRAP – Reps)

MetCon:

30 minute EMOM

Minute 1: Row 12/10 calories

Minute 2: 10 burpee box jumps

Minute 3: Rest

*Scale to possible reps in one minute.

Finish: 3 x 5-10 strict as possible ring rows or ring pull-ups

Mobility: Crossover symmetry