Thursday 05172018

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

Metcon (Time)

MetCon:

2RFT

40 DL 115/75

30 front rack lunges 115/75 (15/side)

10 overhead squats 115/75

Ab tabata: 8 rounds of 20 seconds on and 10 seconds rest.

With Extra time to ROMWOD as mobility and finisher