CrossFit Pally – CrossFit
Metcon (No Measure)
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
Every 5 minutes for 3 rounds:
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.