20
Mar
190320
CrossFit Pally – Bootcamp
Weightlifting
Seated DB Shoulder Press (4×6 per arm, using a DB and holding a KB in front )
Superset with 2 wall walks
Metcon
Metcon (Time)
Part 1:
3 rounds:
100 jump rope (or 50 DUs)
30 Alternating DB Snatches
–rest 3 minutes–
5 rounds:
15 wall balls (with no squat)
30 second banded sprint with 10lb weight overhead
12 push-ups