Wednesday 08012018


CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Metcon (Weight)

Dumbell strength circuit: 9 minute EMOM alternating

10-15 bicep curls

10-15/side single leg DL with DB

10-15 strict press

Metcon (Time)

MetCon:

5 RFT (scale to 3rft)

400m run (or 500m row)

12 toes to bar

12 dumbbell burpees (50/35)

Finish: Pinch plate carries 250m

Mobility: t-spine rollout