12
Jun
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.