Thursday 01102019


CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Pistols (3x 8/8 )

Scaling options and working towards building strength and flexibility for pistols

Metcon (Time)

MetCon:

1000m row (800m run)

20 sit ups

15 toes to bar (Sc options)

500m row (400m run)

20 sit ups

15 toes to bar

250m row (200m run)

20 sit ups

15 toes to bar

Finish: ROMWOD