200518

18
May

200518

Pally Fit LLC – CrossFit/Fitness

Weightlifting

TABATA: ISO Towel DL

[Rest 1:00]

TABATA: Wt’d/Banded Hip Thrust (Or Glute bridge)

Tabata = 8 rds of 20s work / 10s rest

https://www.youtube.com/watch?v=H7GtbylENYM (Iso DL Demo)

Metcon

Metcon (4 Rounds for reps)

On 0:00-3:00

90s (Wt’d) Wall sit

Max Alt Jump Lunge, in remaining time

[Rest 1:00]

On 4:00-7:00

60s Plank hold

Max Push ups in remaining time

[Rest 1:00]

On 8:00-11:00

30s Hollow hold

Max V-ups in remaining time

[Rest 1:00]

On 12:00-15:00

Max Burpees
4 separate scores

Score = max reps completed each round