13
Sep
Thursday bootcamp
Announcements
3rd ANNUAL ALZ Fundraiser in memory of Kiran
Saturday Sept 15th
Workouts at 9AM, 10 AM and 11 AM
NO 8:30 AM Class
Donate here: http://act.alz.org/site/TR?px=5813272&fr_id=11202&pg=personal
CrossFit Pally – Bootcamp
Weightlifting
Finish up 1 rep maxes from last week.
If finished complete best 800m time and max plank.
500m Row (Time)
Max Effort 500m Row
800m Row (Time)
Max Effort 800m Row
800m Run (Time)
Max Effort 800m Run
Metcon
Long tabata :40 on :20 off
5 stations (stay at each station for 5 minutes before rotating.
Sta1) sled push/pull
Sta2) battle ropes
Sta3) box jumps/step ups
Sta4) weighted ab passes
Sta5) keg carries