191211

CrossFit Pally – Bootcamp

Weightlifting

Pistols (Spend 8 minutes working on drills)

If you have pistols: try

or 4×4 per leg

Back Squat (1 Tempo B.S. EMOM x 9 rounds)

Tempo: 3331 (down for 3, hold for 3, up for 3, stand for 1)

Spend 5-7 minutes warming up to a good moderate/heavy weight that you can maintain the tempo. If you lose the tempo, drop the weight and check your ego.

Metcon

Metcon (AMRAP – Rounds and Reps)

4×4″ stations 1″ rest in between

A. 10 tire flips

20 sledgehammers

B. 15 goblet squats

15 KBS

C. 60 singles

20 KB drags plank

D. 10 box jumps or 16 step ups

10 push-ups