Wednesday 02212018


CrossFit Pella – CrossFit

Warm-up 10-9-8 (No Measure)

Row 10 calories

10 air squats

Row 9 calories

9 push ups

Row 8 calories

8 burpees

Metcon (AMRAP – Reps)

16 minute EMOM

Minute 1: 10 hang power cleans (155/105)

Minute 2: 20 sit ups

Minute 3: 30 DU (70 singles)

Minute 4 : 10 burpees (to a six inch target)

Finish: 3 x 15 hollow rocks, alternate with 3 x 15 supermans

Mobility: T-spine work with roller and peanut lacrosse balls