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Thursday bootcamp

11
Oct

Thursday bootcamp

CrossFit Pally – Bootcamp

Weightlifting

Weighted glute ham raises

4×10

Superset with

4×10 weighted ab passes

Metcon

Partner wod (24 minutes)

6 stations (4 minutes each)

Sta1) sledge hammers (1 minute max effort while other partner rests-2x each)

Sta2) tire flips (alt every flip-back and forth)

Sta3) battle ropes (30 seconds max effort while other partner rests-4x each)

Sta4) db sprints (one person sprints down and back and tags partner in)

Sta5) plate curls (30 seconds each) (4x each)

Sta6) boxing mitts burnout (2 minutes of hitting-2 minutes of feeding)