17
Sep
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)