Tuesday 06052018


CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Front Squat (10-8-8-6-6-4-4)

Metcon (Time)

MetCon:

30 Dumbbell squats (50/35)

Run 400m

30 Dumbbell burpees (50/35)

Run 400m

30 Dumbbell presses (50/35)

Run 400m

30 Dumbbell deadlifts (50/35)

Finish: toes to bar 3 x 10

Mobility: Couch stretch 2 x 1minute/side