6
Mar
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