04/22/2019

Palo Duro CrossFit – CrossFit

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Weightlifting

Back Squat (EOMOM for 12 Minutes )

6 Reps @ 65-70%

3 Reps @ 70-75%

6 Reps @ 65-70%

3 Reps @ 75-80%

6 Reps @ 65-70%

3 Reps @ 80-85%

Gymnastics

Handstand Conditioning (AMRAP – Reps)

AMRAP in 04 Minutes

03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

Continue to add 03 Swings per round, followed by Hold or Walk.

– Rest 2:00 –

AMRAP in 04 Minutes

03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

Continue to add 03 Swings per round, followed by Hold or Walk.

Rx = 53/35

Rx+=Heavier
30 Sec Hold = 1 Rep

25′ HS Walk = 1 Rep

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 05 Minutes

10 Dumbbell Snatches

10 Dumbbell Goblet Squats

Rx=35/20

Rx+=50/35