6
Dec
Thursday bootcamp
CrossFit Pally – Bootcamp
Weightlifting
DB Alt Shoulder Press 3×8 (keep one arm up while the other arm is completing each rep)
Evil Wheel 3×10
Metcon
15 minute Emom (every minute on the minute) 3x thru (if you finish your reps with time left -rest) every minute rotate.
20 bicep curls
20 push-ups
40 rope slams
Hvy sled with weight (once down and back)
20 weighted sit-ups
10 minute amrap
30 close grip barbell bench press
20 ring rows
15 burpees
50 Mt climbers (25 el)