Tuesday metcon


Tuesday metcon

CrossFit Pally – MetCon


Shoulder press

Superset with pull-ups

4 x 12 for both

you’ll use less weight than usual. Find a good working weight and move up accordingly. Make sure your at a weight that you can get 12 reps each set.


25 minute running clock

5 stations x 1 minute each x 5 rounds

(Rotate stations every minute. Clock doesn’t stop)

Station 1) battle ropes. (Yes 1 minute straight, do your best and switch up movements)

station 2) assault bike

Station 3) ab city (any ab exercise)

Station 4) plank ups

Station 5) ring rows