14
Aug
Back and Chest
CrossFit Pally – Bootcamp
Weightlifting
Bench 3×2 w/ a 10 sec iso (hold at 90 degrees and weight should be heavy)
Pull-ups 3×5 w/ a 10 sec iso (hold at 90 degrees)
Metcon
4 5min rounds of 20/10 off (10 rds)
1- Sludge hammer (alt sides)
2- Push-up hold/ lateral slams
3- Ring row hold/ Burpees
4- Rower