9
Oct
Tuesdays Bootcamp
CrossFit Pally – Bootcamp
Weightlifting
Back squats 4 sets
(Reps 8-6-4-2)
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(Mandatory 2 minute break after each set)
After completion of squats do 3×10 rdls
(Moderate weight)
Metcon
30 minutes of:
10 stations. 2 minutes max effort at each. 1 minute break.
Sta1) assault bike
Sta2) Hr push-ups
Sta3) box jumps or weighted step ups
Sta4) plank
Sta5) jump rope
Sta6) sleds
Sta7) keg walks
Sta8) burpees
Sta9) sit-ups
Sta10) med ball slams
Today is mainly body-weight to give you a break from all the strength we did yesterday.