8
Nov
Thursday bootcamp
CrossFit Pally – Bootcamp
Weightlifting
4x 2:00 weighted wall sits
90 second break in between
After completing the above
2x as many sit-ups in a minute as possible. 1 min break in between
Metcon
30 minute time cap
500 jump ropes
50 burpees
50 sit n twists (each side)
50 hands on bench jump overs or step ups
50 hr push-ups
500 m row
50 ring rows
50 sledge hammers
5 down n back keg carries
If you finish early hop on a bike or rower and continue at medium speed (60-70% effort) for remaining class time.
