20
Sep
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