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181006

6
Nov

181006

CrossFit Pally – CrossFit

Weightlifting

DB Push Press (4×6)

Push press the weight up and then do a 3-second negative starting at a weight that’s comfortable and eventually working up to 25% of your body weight.

Gymnastics

Pistols (2×5 (per leg) negatives)

2×5 pistols, do to a target and note this height

*If you have pistols, then you will do 4×6 per leg, try adding a weight if too easy.

Metcon

A. : 50 Burpees for time (Time)

Good goal is sub 3 minutes, super goal is under 2:30

B: Metcon (AMRAP – Rounds and Reps)

5″ AMRAP

10 Air Squats

10 Box Jumps 30″/24″