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