Arms and Core

CrossFit Pally – Bootcamp

Weightlifting

Standing Alt DB Press 3x5w/ a 3 Sec Negative (Eccentric)

Shoulder Circuit 3×8

– Scarecrow

– Thumbs out

– Side

– Front

Metcon

Remainder of class :40 on :20 rest tabata :

Battle ropes

Assault bike

Weighted sit-ups (press plate out at top of every rep)

Close-grip push-ups

Ring row

Sit n twists