Tuesday 03062018


CrossFit Pella – CrossFit

Warm Up E (No Measure)

2-3 Rounds of:

10 Kettlebell Swings

10 ring rows

10 Burpees

Run 400m/Row 500m

Shoulder Press (5-5-5)

Push Jerk (3-3-3)

Metcon (Time)

MetCon:

4 rounds

50 air squats (Sc to 20)

40 sit ups (Sc to 15)

30 kb swings (53/35) (Sc to 10)

20 hand release push-ups (Sc to 5)

*** this is mostly bodyweight, however the rep scheme is very high. Please consider scaling if you have doubts.

Finish: ROMWOD if time allowed (or 2-1 minute couch stretch)