Tuesday 03122019


CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Shoulder Press (5-5-5-5-5)

Metcon (Weight)

MetCon:

Every 2 minutes for 16 minutes

1 wall walk (scale to a 30 second plank)

5 front squats (increase weight each round)

7 burpees

*scale as needed to fit within time domain

Finish: Planks 4 x 1 minute alternating

Mobility: Roll out quads