200910

Pally Fit LLC – CrossFit/Fitness

Gymnastics

Arch/Hollow 1.0

Complete 3-5 sets in 12-min:

10 Banded Straight Arm Pull Down

5 Beat/Kip Swings

1 Wall Walk

5 Supermans

10 Hollow Rocks
Rest as needed between sets

Metcon

Metcon (No Measure)

EMOM(15)

A) 1-3 BMU

B) 10/7 Cal Row

C) 30s HS Hold
*Use minute “A” for PULLING weakness work (C2B Pull ups, Regular Pull ups, Strict Pull ups, Negatives, Ring rows)