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