28
Nov
181128
Announcements
Friendsgiving Friday November 30th at 6:15 pm.
CrossFit Pally – Bootcamp
Gymnastics
Pistols
A. 2×5 Negatives (with or without weight)
B. 3×8 leg pulses in bottom of pistol squat
C. 3×6 banded assist pistol
Weightlifting
Bench Press (5×5)
superset this with barbell hip thrusters 5×10
Metcon
Metcon (Time)
For time:
-100 DL at 40-50% of 1RM
(every time you drop the bar, do 5 wall balls)
-100 KBS
(every time you stop, do 10 burpees)
-100 push-ups
(everytime you stop, do 10 sit ups)
-100 tuck crunches
(everytime you stop, do 20 mountain climbers)