200411

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)