Wednesday 07102019


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

Metcon (Time)

MetCon:

Air squat 50-40-30-20-10

Kb swings (53/36) 45-35-25-20-15

Pull-ups (Sc to ring rows) 25-20-15-10-5

Finish: Jog a recovery mile

Mobility: Hip Halo or other hip opener work