Wednesday 05092018

CrossFit Pella – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Run a 400 before and after

Metcon (Time)

Wednesday 05092018

MetCon:

21-15-9

Wall balls (20/14)

Squat cleans (135/95Rx+, 115/75Rx, 85/53sSc)*

Shoulder to overhead (Same as above)*

*will discuss appropriate loads and scaling options during class

Finish: partner 2000m row, one rows while the other planks

Mobility: work in hamstrings and hips