Tuesday 05072019


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

Bench Press (8-8-6-6-4-4)

Metcon (Time)

MetCon:

Double unders 40-30-20-10

Scale to 120-90-60-30 singles

Pull-ups 20-15-10-5

Scale to 5-5-5-5 slow descent pull-ups

Hang cleans 5-5-5-5 (155/105)

Scale to a weight that is ~60-70% 1RM

Finish: Turkish get-ups 2 x 5 per side

Mobility: Supermans 3 x 10