Thursday 06072018


CrossFit Pella – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Weight)

Strength Metcon:

EMOM for 10 minutes: 10 bench press (~50-60% 1RM)/alternating with pull ups or ring rows

Metcon (Time)

Happy happy birthday, Glenna!

Partner Workout: one works at a time, unless specified

50 calorie row

40 strict press (95/65)

30 toes to bar (Sc to knee raises)

20 thrusters (95/65)

30 toes to bar (Sc to knee raises)

40 strict press (95/65)

50 calorie row