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190522

21
May

190522

Announcements

2019 Murph Challenge
Sunday May 26th
Wave 1 – 9:00 AM
Wave 2 – 10:00 AM

CrossFit Pally – CrossFit

Weightlifting

Shoulder Complex (work up to a heavy set)

1 strict press

2 push press

3 push jerks

Gymnastics

Coach will spend 8-10 minutes on kipping pull-up work. Start with hollow and superman on the floor and then work way to bar and then do kipping drills with one leg on the box and keep progressing up.

If you have kipping pull-ups, work on chest to bar practice and throw in some strict pull ups, consider doing some weighted.

Metcon

Metcon (AMRAP – Rounds and Reps)

8″ AMRAP

5 DB Thrusters 50/35

10 Pull-ups