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Announcements

Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM

CrossFit Pally – CrossFit

Gymnastics

Handstand Push-ups (5″ Max reps)

Strict HSPUs, scale to pike push-ups, or inch worm push-ups.

Metcon

Metcon (No Measure)

Strongman Station Workout

5 rounds of 40 sec on/20 sec off at each station

A. Keg Farmer Carry

B. GHD sit ups (hip or back extensions)

C. Bike (here do 30 sec on 30 sec off at high intensity)

D. Sledgehammer

E. Tire Flips

F. Sleds push and pull

G. Plank rollups and ab wheels (switch between these two)