Palo Duro CrossFit – CrossFit
Deficit Handstand Push-ups (10 As Slow as Possible)
*Lower yourself as slow as possible from the “arms locked out” position to “feet on the ground.”
Deficit Pull-ups (10 As Slow as Possible)
*Lower yourself as slow as possible from the “chin over bar” position.
**12 Minute Time Cap for Both movements together.
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
AMRAP and Total Distance in 14 Minutes
While Partner 1 Rows for Distance
Partner 2 Completes
05 Hand-stand Push-ups
07 Ring Rows
09 Sumo Dead-lifts (135/95)
**Keep running total of Rounds & Reps & Meters Rowed.
14 Minutes for TOTAL Distance