Tuesday 04172018

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


Skill: Spend 15 minutes working on 5 sets of 5 HSPU (challenging to one less mat or one more plate)

Metcon (AMRAP – Reps)

MetCon: Happy happy birthday, Lindy!

15 minute EMOM (alternating)

15 Deadlifts (155/105)

12 Step-ups (with dumbbells)

9 calorie row

Finish: Toes to rings 3 x 10

Mobility: roll out legs as needed