Wednesday 04102019

CrossFit Pella – CrossFit

Hip Warm-ups (No Measure)

Jog 250m

20 birddogs

10 burpees

20 fire hydrants

10 burpees

20 squats

Jog 250m

Deadlift (8-8-6-6-4-4)

Metcon (Time)

MetCon:

21-15-9

Deadlift (FB 225/155, RX185/135)

Pull-ups (FB chest to bar, RX chin over bar pull-ups, SC jumping pull-ups)

Burpees

Finish: Toes to bar 3 x 8-10

Mobility: CrossOver Symmetry shoulder work