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
