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181010

10
Oct

181010

CrossFit Pally – Bootcamp

Weightlifting

Bench Press (4×3)

Tempo 3221, increase weight if possible but warm up and all sets are WORKING

Bent Over Row (4×8)

wide grip here, let’s work those lats!

Metcon

Metcon (4 Rounds for time)

Metcon Version:

Every 6:00 for 4 Rounds:

17 Burpee Box Jump Overs 24″/20″

17 Front Rack KB DB Walking Lunges 35/26

17 Push-ups
Goal is consistency each round

Metcon (Time)

Bootcamp Version:

Every 6 minutes for 4 rounds:

20 burpees

30 second wall sit

20 Goblet lunges

10 QUALITY push-ups

30 second plank
Goal is consistency each round