Pally Fit LLC – CrossFit/Fitness
Weightlifting
Shoulder Press (1×3)
Strict press
3×[email protected]%
2×[email protected]%
1×[email protected]%
Rest 60-90s between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP(17):
7 Pull Ups
14 DB Hang C&J (50/35)
7 T2B
14 Wall Ball Shots (20/14)
Pace: SUSTAIN
Goal: quick transitions, find a comfortable pace and hold on
PLU modifications: decrease reps, jumping pull ups, or ring rows
T2B modifications: knee to chest kips, hanging leg raise (NO KIP), v-ups, supine leg raises
WBS modifications: decrease weight, or wall ball squats