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WOD

27
Jun

Bands and Legs

Announcements

Sign up for the Row Raiser 7/7
https://www.eventbrite.com/e/row-raiser-2018-tickets-45491600602

CrossFit Pally – Bootcamp

Weightlifting

Front squat w/ band 3×3 w/ a 5 sec hold

Bands above knee walking down and backs

– Monster walk forward

– Lateral steps

– Monster walk backward

Metcon

Four 5 min rounds of 20 on 10 off

1- Rower (sprint/jog)

2- Band in and outs ( alt. side and diagonal)

3- Jump Squat/ Squat hold

4- Lateral step-ups/ KB swings

26
Jun

Back and Chest

Announcements

Sign up for the Row Raiser 7/7
https://www.eventbrite.com/e/row-raiser-2018-tickets-45491600602

CrossFit Pally – Bootcamp

Weightlifting

Pull-ups 3×3 w/ a 10 sec ISO at 90%

Reverse Flys 3x 10 w/ a 2 sec ISO

Metcon

4x 40 on 20 off (break after you finish 1 round of the 5 exercises)

1- Sludge hammer (20 sec left/ 20 secs right)

2- Ring Row/ Ring Hold (rows for 20 then hold for 20)

3- Bear Crawl

4- Dips

5- Crab walk