Thursday 05032018


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

Deadlift (5-5-5-5-5)

Metcon (Time)

MetCon:

21-18-15-12-9-6-3

Kb swings (53/36)

DL (155/105)

Dumbbell press (don’t drop DB from OH)

Finish: Choose a new skill for the month and work on it

Mobility: Hip work/lizard