13
Sep
Thursday Metcon
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 – MetCon
Weightlifting
Makeup any missed 1 rep maxes from last week
If your 1 rep maxes are caught up finish these 2 bench marks
800 m run and plank
800m Run (Time)
Max Effort 800m Run
Metcon (Time)
Max Plank
Metcon (Time)
Max Plank
Back Squat
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
Push-ups (Max in minute)
Sit-ups (Max per minute)
Deadlift
Push Press
Deadlift
Pull-ups
500m Row (Time)
Max Effort 500m Row
800m Row (Time)
Max Effort 800m Row
