Wednesday 10102018


CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

Run or row 400m

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

Metcon (Time)

MetCon:

21-15-9

Dumbbell thrusters 35/20

Pullups

Rest 30 seconds

15 burpees

Rest 30 seconds

9-15-21

Dumbbell thrusters 35/20

Pull-ups

Bent over dumbbell row (3 x 10-15)

Slightly bent into DL starting position

Lateral shoulder raises (3 x 10-15)

Very light weight, keep core tight