Thursday 02082018

CrossFit Pella – CrossFit

Wall ball row partner warm up (No Measure)

50 wall balls

40 calorie row

Shared between two athletes

Deadlift (Light 3×15 (last 3 should be challenging))

Metcon (Time)


30 OH walking lunges (45/25)

30 knee raises

30 sit ups

30 calorie row

30 sit-ups

30 knee raises

30 OH walking lunges

Finish: Strict pull-ups, hip to bar, ring work (spend 15 minutes)

Mobility: Crossover symmetry or as needed