190612

CrossFit Pally – CrossFit

Weightlifting

Split Squat (3×8 per leg)

Barbell in back rack

Weighted Step-ups (4×12 total, go heavy, hold weight in farmer carry )

Metcon

Metcon (AMRAP – Rounds and Reps)

12″AMRAP

30/25 cal sprint on bike buy in

–rest/recovery 1 minute–

then in remaining time

2 Rope Climbs

10 Alt. Pistols

15 ab mat situps
Since bikes are limited, have athletes do delayed start. So be mindful with starting the wod so everyone as time to get on bike. Start wod with maybe 25 minutes of class left. Get on the bike, don’t go on the rower.