27
Mar
boot camp
CrossFit Pally – Bootcamp
Weightlifting
Single Leg Posted RDL (3×8 per leg)
Using 2 KBS, one leg posted on the wall at 90 degree angle
Sumo Deadlift (4×6)
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
9″ AMRAP
10 Alt. Pistols
10 Burpee hands on box jump overs
10 DL at 60% 1RM
B.: Metcon (Time)
For time:
22-18-14-10
Plate Ground to Overhead
Tuck Crunch
Burpees
–in between each round, sprint down and back–