Wednesday 04112018


CrossFit Pella – CrossFit

Dynamic warmup 2 (No Measure)

10x Front knee hugs to chest

20x Walking hip circles forward

20x Walking hip circles backwards

30x overhead walking lunges

30x right foot hops

30x left foot hops

40x Jumping jacks

40x air squats

Standing dumbbell strict press (10-10-10)

Lateral shoulder raises (10-10-10)

Very light weight, keep core tight

Metcon (AMRAP – Rounds and Reps)

MetCon:

20 minute AMRAP

20 sit-ups

20 back rack lunges (95/65)

400m run (500m row)*

*each 100m is worth 5 reps

Finish: Dumbell curls 10-10-10

Mobility: Crossover symmetry