190625

CrossFit Pally – CrossFit

Warm-up

Coach run usual warm up but then before lifting, have athletes spend 1 minute single leg jump roping per leg.

Weightlifting

Weighted Step-ups (5×8 total)

go heavier than 6/12

Front Rack Lunge (3×8 total)

Metcon

Metcon (AMRAP – Rounds and Reps)

11″ AMRAP

75 DUs

50 Air Squats

25/18 Cal Row
Goal is 3 plus rounds