9
Nov
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