13
Nov
Tuesday bootcamp
CrossFit Pally – Bootcamp
Weightlifting
Back squat (light weight-emphasis on depth) touch butts to a bench.
4×12 start with just a bar and focus on keeping heels down and knees out. Move up weight accordingly but nothing too much. Again the point here is depth weight is secondary. 2 minute break in between sets and work with eachother on hitting your qs.
Metcon
30 minute mission impossible. (Knock out as many as possible in the 30 minute timecap.
150-rope slams
30 tire flips (due on turf)
15 down n back sprints (do next to turf)
150 Mt climbers
30 pull-ups
15 cal bike
1:50 wall sit
30 wall balls (get low)
15 wall walks
1000 m row
Start anywhere and break it up however you want. Take breaks when needed.