190306

CrossFit Pally – Bootcamp

Weightlifting

16″ alt. EMOM

a. 10 RDLs at 40% DL 1RM

b. HS hold or pike hold 45 seconds

c. Single leg DL with same bar

d. L-seated DB shoulder press 10 reps

Metcon

Metcon (Time)

For time:

100 Mountain Climbers

50 Wallballs

25 Box Dips

12 Hamstring WB Curls

80 Mountain Climbers

40 Wallballs

20 Box Dips

10 Hamstring WB Curls

60 Mountain Climbers

30 Wallballs

15 Box Dips

8 Hamstring WB Curls

Cashout: 100 tuck crunches