Mondays bootcamp

CrossFit Pally – Bootcamp

Weightlifting

4×8 push press

Superset with

4×8 pull-ups

Metcon

Stations 3 minutes each 1 minute break.

Sta1) Battle ropes (you and a partner switch everytime you slow down)

sta2) Wall ball throw to slam

Sta3) push-ups x5 followed by 5 “steps” of bear crawls.

Sta4) ab city (any ab exercise you can think of)

Sta5) plate triset 10/10/10 curls/presses/ grip upright rows

Sta6) bike :20 sprint :40 coast