10
Jan
Thursdays Metcon
CrossFit Pally – MetCon
Weightlifting
Back Squat (4×3 at 75% 1rm)
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)(burpees in second round)
sta3) walk over bar pushups (shoulder taps second round)
sta4) shuttle run sprints (use 5 cones spread them out)
sta5) Pull-ups (strict, kipping, jumping, banded are all fine) (second round situps)