200403

Pally Fit LLC – CrossFit/Fitness

Weightlifting

5 sets:

A1) Romanian DL 5×15

A2) Hip thrust – MAX EFFORT

*Place weight on your hips & perform max effort glute bridges!

Metcon

Metcon (Time)

For time:

100 Russian KBS

100 DB Push Press (50R/50L)

100 Step Through Lunges (50/leg)

100 Bent over row (50R/50L)
Step through lunge = forward lunge (R), swing [same] leg back into reverse lunge (R), that’s 1 rep

Break up the Push press, lunges, and bent over row however you like – however you must complete 50 reps on both sides before moving to the next movement!