22
Apr
19422
CrossFit Pally – Bootcamp
Skill Work
Spend 5 minutes working on toes to bar. Whether that be seeing how close you can get your toes to the bar or working on stringing 2 then 3 together .
Weightlifting
Shoulder Press (10 minutes find 3RM)
Shoulder work (10 minutes, work with partner)
a. Pike or HS Hold 30 seconds
b. 20-30 shoulder taps in pike or HS hold, can scale to shrugs
Metcon
Metcon (Time)
For time*:
800m run
3 minute rest
400m run
2 minute rest
200m run
*15 minute time cap
Cash Out
100 KBS for time