11
Dec
r
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