Call Us: 847-485-9582

190930

30
Sep

190930

CrossFit Pally – Bootcamp

Skill Work

Metcon (No Measure)

16″ Alt EMOM

a. Front + Back Lunge, 4-5 per leg, holding 2 DBs overhead

b. DB Renegade Row, 6-8 per arm

c. 20-45 second HS hold, stomach facing wall

d. 4-8 strict pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

7″ AMRAP

10 Thrusters 95/65

20 Alt. DB Snatches 50/35

—-Rest 2 minutes—-

get this work done

Ab mat sit-ups 20 -18-16-14…..2

KBS 2-4-6-8-……20