Thursdays Bootcamp

CrossFit Pally – Bootcamp

Weightlifting

Back Squat (4×5 at 60% 1rm)

Scale this with using a bench and lighter weight for max depth. sit on bench then drive up.

Metcon

XL Tabata 30 minutes (1:20 on :40 rest) Stay at each station for 3 rounds

sta1) Box jumps or step ups with weight

sta2) Sledge Hammers (alt hands every rep)

sta3) Plank shoulder taps

sta4) shuttle run sprints (use 5 cones spread them out)

sta5) Pull-ups (strict, kipping, jumping, banded are all fine) modify with ring rows