Wednesday 02072018


CrossFit Pella – CrossFit

Invisible Fran Warm up (No Measure)

21-15-9

push-ups

pvc thrusters

Run 400m or Row 500m

Bench Press (8-8-6-6-4-4)

Dragon breath (Time)

MetCon:

3 RFT

10 pull ups (Rx)

10 front squats (155/108)

10 burpees

Finish: Hollow rocks 3 x 15/Supermans 3 x 15

Mobility: Couch stretch 2 x 1 minute each