Tuesday 12052017


CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

Overhead Squat (8-6-4-4-4)

Metcon (Time)

MetCon (as RX):

25 pull ups

50 double unders (Sc to 150 singles)

75 OHS (45/33)

50 box jumps

25 pull ups

Scale reps as needed to:

15 ring rows

50 singles

25 air squats

25 step ups

15 sit ups

Finish: Toes to rings 3 x 10

Mobility: roll out lower legs and feet