2
Aug
Arms and Core
CrossFit Pally – Bootcamp
Weightlifting
Push Press 3×5 w/ a 3 sec ecc
Evil wheel 3×8
Metcon
30 min amrap
400 m run
40 burpees
40 oblique sit-ups
40 ring rows (rotate grips)
40 plank-ups
300 m run
30 close grip tricep B.B. press
30 sit-ups
30 B.B. curls
200 m sprint
20 hr push-ups
20 heavy db bent over rows (10 each arm)