Wednesday 06122019


CrossFit Pella – CrossFit

Warm up Y (No Measure)

Jog 250 m

20 air squats

20 single leg toe touches

20 Bird dogs

20 shoulder circles, both directions

20 Single leg hops

Jog 250 m

Metcon (Weight)

MetCon: score is deadlift weight

30 minute EMOM (alternating)

3 deadlifts (moderate)

200m hill sprint (sprint up, jog down)

10 push ups

Finish: 3 x 10 toes to bar/rings

Mobility: Box stretch