Tuesday 11282017

CrossFit Pella – CrossFit

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats

Overhead Squat (7-7-7-7 Take 15-20 minutes to work towards )

Metcon (Time)

MetCon:

30 Chest to bar pullups

20 OHS 155/105

15 Chest to bar pullups

10 OHS 155/105

*scale weight to a heavy weight that you are able to perform 5 reps unbroken

**scale the chest and to bar to either ring row or chin-ups non-kipping with a band or use a low bar

Finish: Toes to bar on the rings 3 x 10

Mobility: Chest and shoulder work/lizards