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CrossFit Pally – CrossFit

Skill Work

Metcon (No Measure)

16″ EMOM

1. 5-7 strict HSPU or 10 pike push-ups (PERFECT form) or L-sit DB press

2. 15 OH Banded Tricep Extentions (video in comments) + 10 reverse snow angels

3. 6-8 hanging med ball ham curls

4. 6 single arm DB row each arm


Metcon (Time)

Every 5 minutes for 3 rounds:

500m/400m row

15 DB Push Presses 40/25
Goal is intensity, go hard on row and right into push press, push it! You should have a good amount of rest here.

For bigger classes, just do delayed starts for rower.