Thursday 02142019


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

Metcon (Weight)

Strength:

Choose two Kbs and stick with it, no rest scheduled between movements, rest as needed only.

3 minutes of farmer’s carry

2 minutes of front rack carry

1 minute of overhead carry

Pace of walking does not matter, just keep moving to keep eyes off of clock.

Metcon (Time)

MetCon: this will be a sprint

15-12-9

Calorie Row

Deadlift 135/95 (meant to be light)

Finish/Mobility: ROMWOD