908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

01/14/2020

January 14, 2020

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Strength Work

EMOM for 12 Minutes

Odd: :45 of Negative Pull-ups

Even: :45 of Squat Therapy using boxes

Squat Therapy w/ boxes: https://www.youtube.com/watch?v=SfgkdkB3xKw

Negative Pull-Ups (:45 of work EOMOM for 12 Minutes )

Hold your chin over the bar and slowly lower your self to a full hang. Take 8-10 secs to lower yourself.

Workout of the Day

Metcon (Time)

3 Rounds for Time

400m Run or 500m Row

15 Kettlebell Swings (53/35, Rx+=Heavier)

15 Double Dumbbell Front Squats (35s/20s, Rx+=Heavier)

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