12
Dec
Wednesday bootcamp
CrossFit Pally – Bootcamp
Weightlifting
4×5 (each arm) Db bench press
superset with
4×5 (each arm) heavy db bent over row
Metcon
25 Minute Amrap
25 wall ball throws 20lb/14lb
5x down n back sprints
25 med ball slams
2x bear crawls (down and back twice in bootcamp room) (can modify with 2x :45 planks)
250 Jump Ropes or 50 Du’s ( can modify with 50 step-ups)