04/24/2020

Announcements

SEND PICTURES!!
Text any and all home workout pictures to 806-553-0577 (The PDCF number). We want to see you all in your home environments!!
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Palo Duro CrossFit – CrossFit at Home

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Workout of the Day

Metcon (4 Rounds for reps)

TABATA!!

08 Rounds of 20 Sec of work, 10 Sec of rest. Keep track of your LOWEST reps per 08 Rounds.

Kettlebell Swings (53/35, or Dumbbell or anything weighted)*

-Rest 1 Minute –

Good Mornings w/Weight on Back (Dumbbell, Kettlebell, anything!)**

-Rest 1 Minute –

Calorie Row (No rower = Squat Jumps)

-Rest 1 Minute –

Overhead Strict Press (Dumbbell, Kettlebell, anything!)

*Dumbbell Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0

**Good Morning: https://www.youtube.com/watch?v=YA-h3n9L4YU