Wednesday 04042018

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

Metcon: gymnastics work (AMRAP – Reps)

8 rounds of 0:40 work/0:20 rest (alternating for four of each)

Even minutes: max sit up/ v-ups

Odd minutes: max handstand push ups (or hold handstand for 0:40 or hold plank 0:40)

*score is least reps for each movement added together

Metcon (AMRAP – Reps)


8 minute EMOM (both on each minute)

8 reps of each is FB, 6 reps of each is Rx, 4 reps of each is scaled, but still awesome!

6 Front squats (95/65)

6 burpees

Finish: Recovery row 1600m

Mobility: Couch stretch/bar roll quads