200127

Pally Fit LLC – CrossFit

Weightlifting

Push Press (10 minutes working on drills and warming up)

Every 90 seconds x 4 rounds

8 Push Press at 70%

Skill Work

Coach spend 10 minutes prepping for wod and going over perfect push-up form and scales for supporting a solid ring dip

Metcon

Metcon (Time)

4 RFT:

30 Ab mat sit ups

20 KBS 53/35

10 ring dips