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CrossFit Pally – CrossFit

Warm-up

Coach do normal warm up BUT allow 4-5 minutes for athletes to practice single leg box jumps. Start out at low height, can even use plates and see how you do.

Weightlifting

Single leg ham curl (3×8 per leg)

on stability ball

Single Leg DL (4×8 per leg)

Use a barbell
compare to weight on 6/7, use same weight or go heavier

Metcon

Metcon (Time)

8 RFT*

10 SDHP 95/65

10 Shoulder to Overhead 95/65

*12 minute time cap