11
Dec
191211
CrossFit Pally – Bootcamp
Weightlifting
Pistols (Spend 8 minutes working on drills)
If you have pistols: try
4×8 per leg
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