200924

Pally Fit LLC – CrossFit/Fitness

Gymnastics

UBC 4.0

Complete 3-5 sets in 15-min:

1 TGU (per arm)

5 S-Pull ups (add weight if too easy)

10 Front + Lateral Raise*

1 lap around the building
*Perform 5 with your hands supinated & 5 with your hands pronated

Rest as needed between sets

Metcon

1000m Row (Time)

Max Effort 1000m Row
Rest 5:00

Handstand Hold (Time)

Max Effort HS Hold