Thursday 11302017

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

Metcon (Time)


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