908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

08/07/2019

August 06, 2019

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Conditioning

Core Complex

3 Rounds for Reps

:30 Sit-ups

:30 Russian Twists

:30 Flutter Kicks

:30 V-ups
L/R = 1 on Twists and Kicks

No Weight on Russian Twists

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP in 15 Minutes

02 Ground to Overhead (Weight Plate 45/25)

02 Weighted Step-ups (24/20, 1 Dumbbell 35/20, Rx+=50/35)

04 Ground to Overhead

04 Weighted Step-ups

06 Ground to Overhead

06 Weighted Step-ups

08 Ground to Overhead

08 Weighted Step-ups
Rep Chart

Round: Total Rep Count

02: 04

04: 12

06: 24

08: 40

10: 60

12: 84

14: 112

16: 144

18: 180

20: 220

22: 264

24: 312

26: 364

28: 420

30: 480

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