27
Jan
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