29
Jan
Tuesday metcon
CrossFit Pally – MetCon
Weightlifting
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.
Metcon
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
