Wednesday 09192018

CrossFit Pella – CrossFit

Warm Up B (No Measure)

Run 400M before and after

2-3 rounds of:

10 Pass throughs

10 OHS with PVC

10 Knees to Elbow

10 Push-ups

Metcon (No Measure)

If you’ve missed squats this week, make them up otherwise do this:


3 x 10-15 of each movement

Light lateral raises

Upright dumbbell rows

Bent over dumbbell rows

Metcon (Time)


4 rounds:

5 squat cleans (meant to be challenging)

25 double unders (75 singles)

Finish: jog an easy 800 to recover legs

Mobility: using bar roll out quads
OR… do a nice long ROMWOD, roll out, row, recover with coffee