Thursday 01112018


CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

Froning 540 (Time)

50 OH lunges 45/25

40 pull ups

30 thrusters (95/65)

20 burpees

10 cleans (135/95)

Finisher

Finish: bar roll outs 3 x 10 or windshield wipers 3 x 10

Mobility: Lizard, hip work