8
Jan
Tuesday Bootcamp
CrossFit Pally – Bootcamp
Weightlifting
Single RDL 3×8 (increase weight)
GH Bridge w/ band above knee 3×15
Metcon
Weighted Lunges with partner 3 sets of 20 superset with 3 sets of 30 ab throwdowns. (One partner at a time does both before next partner goes.) (12 min time cap)
20 minute amrap
6deadlifts 60% 1rm
10 otb burpees
20 squat jumps ( touch the floor with hands and reach for the sky at the top of jump)
30 amsu
40 sit n twists
50 jump rope