Tuesday 09182018


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

Back Squat (At 75% 1RM 5-5-5-5-5)

Happy happy birthday, Courtney!!!

Run Fran Run Repeat (Time)

MetCon:

Run 400m

“Fran” 75/55

21-15-9

Thrusters

Pull-ups

Run 400m

“Fran” 75/55

21-15-9

Thrusters

Pull-ups

Run 400m

Finish/mobility: Couch stretch 2 x 1 minute