200511

11
May

200511

Pally Fit LLC – CrossFit/Fitness

Weightlifting

TABATA: Reverse Lunge + Step up

Rest 1:00

TABATA: Jump Squats

*Athlete has 3 choices for the first tabata: 1) alternating legs after each rep, 2) completing 1 full round on each leg, switching legs each round (I.e. rds 1/3/5/7 performed only with R leg, rds 2/4/6/8 performed w/ left) or 3) completing 4 rounds on the one leg, then switching to the opposite leg for the last 4 rds!

https://www.youtube.com/watch?v=kgRZI6o8fBQ (reverse lunge step up demo)

TABATA = 8 rounds of 20s work/10s rest

Metcon

Metcon (5 Rounds for reps)

AMRAP(3)

15 Plate G2O

15 Jump squats

15 Burpees

[Rest 1:00]

AMRAP(3)

12 Plate G2O

12 Jump Squats

12 Burpees

[Rest 1:00]

AMRAP(3)

9 Plate G2O

9 Jump Squats

9 Burpees

[Rest 1:00]

AMRAP(3)

12 Plate G2O

12 Jump Squats

12 Burpees

[Rest 1:00]

AMRAP(3)

15 Plate G2O

15 Jump Squats

15 Burpees