908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

01/22/2016

January 21, 2016

Palo Duro CrossFit – CrossFit

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Gymnastics

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)

Partner Workout

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)

*then switch

**Keep running total of Rounds & Reps & Meters Rowed.

Metcon (Distance)

Partner Row

14 Minutes for TOTAL Distance

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