Monday’s Bootcamp

CrossFit Pally – Bootcamp

Weightlifting

4×5 (each arm) seated db shoulder press

superset with

4×5 (each arm) heavy db bent over row

Metcon

25 Minute Amrap

25 wall ball throws 20lb/14lb

2x 200m sprints (rest for 30 sec after first sprint) (can modify with rower)

25 med ball slams

2x bear crawls (down and back twice in bootcamp room) (can modify with 2x :45 planks)

250 Jump Ropes or 50 Du’s ( can modify with 50 step-ups)