190430

CrossFit Pally – Bootcamp

Skill Work

Toes to Bar Skill Work

8 Kipping t2b work progress

10 Seated Pike Leg Lifts

Weightlifting

Bench Press (4×4 all working weight, make it heavy!)

Superset with Bird Dog Bent Over Row, 8 reps per arm, 4 sets

https://www.youtube.com/watch?v=U7iS11w9E3Y

Metcon

A.: Metcon (Time)

21-15-9

Cal Row

Burpees over Rower

DB Thrusters

Metcon (Time)

3 Rounds for Time:

1 Bear Crawl D/B

30 Bear Hug Plate Step up and Overs

30 Dead Bugs