CrossFit Pally – CrossFit
Shoulder Press (4×4)
Tempo 1023 (for this movement, I flipped tempo around to hit at certain points of this movement)
Strict Pull-ups (5×3)
no kipping, no bands either
8 Minutes Max Row for Meters
For class organizing, people can row first and then lift.
For mental sanity, attack this wod with maybe a distance goal to strive for. For some people it’s a good chance for a 2k row time.
Hybrid Bootcamp metcon
Bootcamp class will do same strength and the following workout:
3 x 8 minute stations:
A. 8 minute row for max meters.
B. 8″ EMOM 8 calories on the assault bike
C. 10 KBS + 5 Strict Leg Raises on bar