Wednesday 06132018


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Single leg DL with KB or DB (3×8/8)

Very slowly and deliberately, hinge through hips with opposite leg out straight and back flat.

Metcon (AMRAP – Reps)

MetCon:

EMOM 16 minutes (alternating)

0,4,8,12: 40 DU (120 singles)

1,5,9,13: 15 dumbbell push presses (50/35)

2,6,10,14: Side plank holds for a minute (alternate R/L)

3,7,11,15: 30 goblet squats (one DB only 50/35)

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

Mobility: Couch stretch 2 x 1 minute/side