Wednesday 03142018


CrossFit Pella – CrossFit

Squat prep warmup (No Measure)

25 Single jump rope

25 air squat

20 jumping jacks

20 PVC OHS

15 wall slides

15 burpees

10 squats with a 10lb plate out front

10 one legged hop/leg

Front Squat (8-8-6-6-4-4)

Metcon (AMRAP – Reps)

20 minute EMOM

Minute 1: 30 DU (90 singles)

Minute 2: 15 kb swings (53/36)

Minute 3: 30 DU (90 singles)

Minute 4: 15 goblet squats with kb

Minute 5: 30 DU (90 singles)

Minute 6: 20 lunges with kb (10/10)

Rest 1 minute (repeat 2 more times)

Finish and mobility: spend some time rolling out lower legs, feet (lacrosse ball), couch stretch