WOD

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

26
Jun

180626

Announcements

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

CrossFit Pally – CrossFit

Warm-up

A.: Turkish Get Up (10 each arm )

Weightlifting

B.: Bench Press (4×3)

C.: Bent Over Row (4×8)

Use DB here, feel free to superset these with bench

Metcon

Metcon (Time)

For time:

50-40-30-20-10 ab mat situps

2-4-6-8-10 pull-ups

5-4-3-2-1 ring dips
RX+ do strict pull-ups and strict ring dips