Monday bootcamp

CrossFit Pally – Bootcamp

Weightlifting

Back Squat (1rm)

Pull-ups (Max reps unbroken)

Push-ups (Max reps in a minute )

Sit-ups (Max situps in 1 minute (2 attempts))

500m Row (Time)

Max Effort 500m Row

Push Press (Max weight)

Box Jumps (Max box jumps in 2 minutes)

Bench Press (1rm)

Deadlift (1rm)

1000m Row (Time)

Max Effort 1000m Row

(Time)

Plank
Max timed plank

Assault bike (Time)

Assault bike 25 calories
Timed

(AMRAP – Reps)

Wall ball throws
Max wall ball throws (full squat and must hit marker on wall to count) 2 minutes get get as many scored reps as possible