181009

CrossFit Pally – CrossFit

Weightlifting

Front Squat (5×2)

Tempo 1241, superset with strict pull ups at same tempo, 5×3 on pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

9″ AMRAP

30 second Banded Sprints

10 Devil Press 35/25
Banded sprint, get a green or black band and attach to rig and run against it in place

Hybrid Bootcamp metcon

Bootcamp will do everything the same as Crossfit programming, if you want more cardio, here’s a cash out:

5 Rounds:

20 mountain climbers

15 goblet squats