Wednesday 01022019


CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

kB deadlifts (3 x 10)

Slow and steady deadlifts with kB between feet

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Choose only one: Diane or Liane

Diane’s cousin Liane (Time)

21-15-9

Bench press 125/85

Pull-ups (ring rows)
Chose one: Liane or Diane

Metcon (Time)

Row 2019 m after metcon

Finish: 3 x 10 light lateral raises

Mobility: work on hip stretch with legs outstretched on wall