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CrossFit Pally – Bootcamp

Weightlifting

Bulgarian Split Squat (4×8 per leg)

Sets 1 and 2: Do a narrow stance

Sets 3 and 4: Do a wider stance
KBs or front rack bb

Metcon

Metcon (AMRAP – Rounds and Reps)

A. 4 x 3-minute sprints of:

5 barbell horizontal rows

10 Push-Ups

15 Air Squats

**90 second rest in between**

B. 12″ Alt EMOM

a. 20 KBS

b. 8 partner plank taps