13
Aug
Butts and Guts
CrossFit Pally – Bootcamp
Weightlifting
RDL 3×8 3 sec iso
Single leg GH Bridge 3×10 e sec iso
Metcon
8 deadlifts (60-70% 1rm) 8 otb burpees
7 dls 7 otb burpees…..all the way down to zero (take as long as you need) then right into rest of circuit:
100 sit-ups
800 m run
40 lunges (20 each leg)
80 kb sit n twists (40 each side)
800 m row
On turf 3 down-back bear crawls
(30 minute time Cap)
If you finish before the 30 min time-cap jump rope remainder of time.