10
Dec
Monday bootcamp
CrossFit Pally – Bootcamp
Weightlifting
Single RDL 3×8 (increase weight)
GH Bridge w/ band above knee 3×15
Metcon
Weighted Lunges with partner 4 sets of 20 superset with 3 sets of 30 ab throwdowns. (One partner at a time does both before next partner goes.) (15 min time cap)
20 minute amrap
6 deadlifts 60% 1rm
16 otb burpees
26 squat jumps ( touch the floor with hands and reach for the sky at the top of jump)
36 amsu
46 mt climbers
56 jumping jacks