200429

Pally Fit LLC – CrossFit/Fitness

Weightlifting

5 sets:

10 SA Front Raises (5R/5L)

10 SA Lateral Raises (5R/5L)

10 SA Upright row (5R/5L)

10 Bedsheet/Ring Rows

[Rest 30-60s]

HOW TO SETUP BEDSHEETS ROWS: https://youtu.be/As4xuPsoqBo

Metcon

Metcon (Time)

10 Rounds:

10 DB Hang Squat Clean (5R/5L)

10 DB Push Press (5R/5L)

10 Lateral hops over DB

https://youtu.be/FZ8mMUwnCQs (hang squat clean demo)
*Lateral hops are meant to be performed FAST! They should NOT take more than 5-10s to complete – remove the DB & hop over an imaginary line if needed.