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Arms and Core

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)