Tuesday 10022018


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

Metcon (Time)

Warm up well with empty bar and progressively add weight to warm up to opening snatch weight.

MetCon:

15 snatch 95/65

15 wall balls 20/14

12 snatch 115/75

15 wall balls

9 snatch 125/85

15 wall balls

6 snatch 135/95

15 wall balls

Finish/mobility: 3 x 10-15 toes to rings and crossover symmetry