Wednesday 05162018


CrossFit Pella – CrossFit

Squat specific warm-up 1 (No Measure)

30 jumping jacks

10 single arm OH squats with dumbell (right)

10 burpees

10 single arm OH squats with dumbell (left)

30 jumping jacks

Tire flips (Spend 20 minutes on accumulating 10 tire flips)

Tire flips independently or with a partner

Metcon (AMRAP – Rounds and Reps)

MetCon:

“Little Jack” Complete as many rounds as possible in 12 minutes:

10 push press (115/80)

10 kb swings (53/36)

10 box jumps (24/20)

Finish and mobility: 3 x 10 hollow rocks/3 x 10 supermans