Thursday 04182019

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

Banded push-ups (3x max)

With a heavy band on the rig, slow and steady push-ups ideally from the toes

Metcon (Time)

MetCon:

20 box jumps (24/20)

15 goblet squats (53/36)

10 HSPU (Rx is flat surface)

5 chest to bar pull ups

10 HSPU (Rx is flat surface)

15 goblet squats (53/36)

20 box jumps (24/20)

Finish/Moblity: ROMWOD