29
Apr
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.