Thursday 04122018


CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Front Squat (5-5-5-5-5)

Metcon (AMRAP – Reps)

MetCon:

Alternating EMOM (3 rounds)

12 goblet squats (kb 53/35 lb)

1 minute plank

12 dumbell presses (or use kb)

1 minute row sprint

Rest 1 minute

*score is reps (squats, presses, row calories)

Finish: Bear crawl down and back 2 x

Mobility: work on quads/hip flexors (couch stretch)