11
Mar
Monday bootcamp
CrossFit Pally – Bootcamp
Weightlifting
4 x 6 bench press
Use a good working weight
Move up if to light.
Move down if to heavy
(2 minute breaks)
After completing the above-
4 x 6 renegade rows (in push-up position with dbs) 6 each arm with heavy weight.
(2 minute break)
60 sit ups (do them as fast as possible after you finish both strength exercises)
Metcon
20 minute amrap
20 hvy kb swings
20 goblet squats
20 burpees
20 hr push-ups
2 sleds down n back
20 cal on bike or rower
