200930

30
Sep

200930

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Shoulder Press (1×3)

Strict press

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Rest 60-90s between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP(17):

7 Pull Ups

14 DB Hang C&J (50/35)

7 T2B

14 Wall Ball Shots (20/14)
Pace: SUSTAIN

Goal: quick transitions, find a comfortable pace and hold on

PLU modifications: decrease reps, jumping pull ups, or ring rows

T2B modifications: knee to chest kips, hanging leg raise (NO KIP), v-ups, supine leg raises

WBS modifications: decrease weight, or wall ball squats