28
Jun
Arms and Core
Announcements
Sign up for the Row Raiser 7/7
https://www.eventbrite.com/e/row-raiser-2018-tickets-45491600602
CrossFit Pally – Bootcamp
Weightlifting
DB alt. shoulder press 3×5 ( Keep one arm up and engaged as you alternate sides)
Shoulder circuit 3×10 E
– Front
– Side
– Thumbs-out
– Scarecrow
Metcon
4 Minute Super-set Stations with a 1 minute rest after each 4 minute station. Rotate after the 4 minutes while resting. 5 stations total
Station1- 30 rope slams/ 30 sledge hammers (15 each arm)
Station 2- 30 sit-ups/ 30 Plank ups (15 each arm)
Station 3- Keg carry down and back(on turf) / 15 HR pushups
Station 4 -30 Triceps bench presses (close grip with just a bar as fast as possible)/30 heavy dumbbell hammer curls (15 each arm)
Station 5- 30 Med Ball Slams/ 30 Sit n Twists (15 each side) (use heavy ball)
