25
Jun
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