Thursday 07052018

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

Shoulder Press (8-8-6-6-4-4-2-2)

Metcon (Time)

MetCon: Happy Birthday Jim and Dawn!

Cash in: Run 1 mile

Rest 2 minutes

3 RFT:

37 air squats

40 sit ups

30 ring rows

Finish and Mobility: ROMWOD