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)