190624

CrossFit Pally – CrossFit

Weightlifting

Shoulder Press (5×3)

all 5 sets working at 75-85% 1RM

Gymnastics

Strict Pull-ups (max effort set)

go for max set on bar, when you come off bar you are done

Handstand Push-ups (max effort set)

Strict HSPU or pike push-ups, make sure whatever scale you do, you are doing full ROM, head contacts ground every rep

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
a good competitive time is a sub 12 Helen