908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

09/10/2019

September 09, 2019

Palo Duro CrossFit – CrossFit

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Weightlifting

EMOM for 12 Minutes

Odd: Max Dumbbell Presses

Even: 10 Love Taps over Kettle-bell (L/R=2)

L-Sit Dumbbell Press (Max Set EOMOM for 12 Minutes)

In a seated position with torso fully upright, your legs together, and fully extended, press the Dumbbells from the shoulders to fully locked out overhead.

Love Taps (10 Reps EOMOM for 12 Minutes)

In a seated position with your legs fully extended and a Kettle-bell positioned at your feet. Tap your heels on the left side of a Kettle-bell then lift them over and tap them on the right side of a Kettle-bell.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

25 Ring Rows

25 Overhead Squats (95/65, Rx+=115/85, Beast Mode=135/95)

25 Sumo Deadlift Highpulls (53/35, Rx+=Elevated w/ feet on 45lb plate)

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