11
Apr
200411
Pally Fit LLC – CrossFit/Fitness
Weightlifting
3 sets:
– 10 V-up complex
– 10 Leg levers [Holding plate]
– 20 Wt’d Russian Twists [total]
– 0:30 Plank hold
1 V-up complex = Single Leg V-up (R-leg) + Single leg V-up (L-leg) + Regular V-up
Leg levers will be performed in supine (laying on your back) with your arms extended holding a plate (like a bench press) – feet together, with both legs moving up/down at same time (https://youtu.be/-HSerxdJZkM)
https://youtu.be/Tau0hsW8iR0 (Russian twist)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP(30)
10-9-8-7-6-5-4-3-2-1
– Push ups
– Jump squats
– KB High Pulls
Perform movements as descending rep scheme (i.e. 10 push ups, 10 jump squats, 10 high pulls, 9 push ups, 9 jump squats, 9 high pulls and so on – if you finish before 30:00, start again from the top)
