Bands and Legs

CrossFit Pally – Bootcamp

Weightlifting

Split squat 3×5 w/ a 3 sec iso

Goblet squat 3×3 w/ a 10 sec iso

Metcon

4 Rounds

Round 1 and 2- 40 seconds on 20 seconds off (rotate)

Round 3 and 4- 30 seconds on 30 seconds off (rotate)

1-Box Jumps

2-KB swing

3-Rower

4-Band in and outs

5-Bike

6-Roll-ups