Call Us: 847-485-9582

180822

22
Aug

180822

CrossFit Pally – CrossFit

Gymnastics

Handstand Walk Progressions

15 Minutes AMRAP BUT at your own pace not for max effort:

1 wheel barrow (with partner)

1 wall walk into 10 marches

5 donkey kicks

5 kick up to wall (come right back down) hands turned out

Weightlifting

DB Box Step Overs (3×16)

Grab a set of DBs and step up and over the box

Metcon

Metcon (Time)

“Air Force”

20 Thrusters (95/65)

20 Sumo DL High Pull

20 Shoulder 2 overhead

20 OHS

20 Front Squats

**4 burpees every minute on the minute starting at minute 0:00**
10 minute cap, barbell weight remains the same throughout the entire wod, should NOT be heavy so move fast