Tuesday 04102018


CrossFit Pella – CrossFit

Warm up H (No Measure)

2-3 rounds

Run 200m

5 inch worms

10 push ups

15 air squats

20 jumping jacks

Single leg DL with KB or DB ( kb or dumbbell 3 x 8/8, may start without weight)

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Metcon (Time)

MetCon: (review SDLHP well)

21-15-9

Sumo Deadlift High Pull (75/55)

Handstand push-up (alternatively use the SDLHP weight as a strict or push press)

Box jump (24/20)

Finish: Run 1 mile as recovery (if weather allows… come on Spring) otherwise row 2000m as recovery

Mobility: Work on hip work with the boxes