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
Back Squat (6-6-4-4-4)
not max, focus on warming up and skill not max for the day
50 back squats 135/95
At the top of every minute perform 7 pull-ups (starting at 01:00).
Scale to a weight that 10 reps can be performed with 10th being heavy.
Scale pull-ups as needed (consider something other than ring rows).
Finish: recover with 1000m row or partner for a 2000m