1
May
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