16
Jan
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