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190419

19
Apr

190419

CrossFit Pally – CrossFit

Skill Work

Every 30 Seconds alternating for 3 Minutes

-8 Kipping knees to chest

-8 kipping 1/2 toes to bar (focus here is increasing height of legs while maintaining rhythm)

3 Rounds:

20 tuck crunches

6 Hollow to Superman Rolls

Weightlifting

Front Squat (5×3 at 70%)

2 second pause at bottom

Metcon

Metcon (Time)

For time:

150 DUs

50 Single Arm DB OH WL 50/35

25 T2B

50 Single Arm DB OH WL 50/35

150 DUs

Hybrid Bootcamp metcon

Everyone will follow the same programming for the crossfit class, it’s a good one =)