Thursday 12072017

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 (Weight)

Happy happy birthday, Liz!!!

Strength (MetCon):

EMOM for 6 minutes: 10 front rack lunges (5/5)/10 deadlifts (115/75)

Metcon (Time)


3 RFT (scale all to 1/3-1/2)

100 ft walking lunge (down and back)

50 air squats

25 sit ups

Finish: if time do ROMWOD