200415

15
Apr

200415

Pally Fit LLC – CrossFit/Fitness

Weightlifting

3 sets:

A1) Staggered Stance DL 3×10/leg – straight into

A2) Cross Body RDL 3×10/leg – straight into

A3) Frog Pumps 3xME – rest 30s

https://www.youtube.com/watch?v=prDdkGgNWLM (staggered stance DL demo)

https://www.youtube.com/watch?v=DjLV6tAfGfo (Cross body RDL demo)

https://www.youtube.com/watch?v=KvdJEqifOLk (frog pump demo)

Metcon

Metcon (5 Rounds for reps)

AMRAP(3) x5

5 Push ups

10 jumping lunge (prisoner style)

20 Plank Jacks

[Rest 1:00 b/t rounds]

https://www.youtube.com/watch?v=CoM9YOXmunw [prisoner lunges]

https://www.youtube.com/watch?v=3VpkyIcnT64 (plank jacks demo)
You will perform five 3-min AMRAPs with 1-min rest between each