05/01/2018

30
Apr

05/01/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

EMOM for 10 Minutes

Odd Minutes: 08 Good Mornings

Even Minutes: 08 L-Sit Presses

Use one bar and the same weight for both movements.

Good Mornings (5×8)

L-Sit Press (5×8)

Seated on floor with feet together and full extended in front of you.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes

05 Kettlebell Swings (53/35)

05 Wall-balls (20/14, Rx+=25/20)

05 Bodyweight Deadlifts (Rx+=1.5x Bodyweight)

Add 01 Rep per movement per round.

Rd 1 = 05 reps

Rd 2 = 06 reps

Rd 3 = 07 reps

Rd 4 = 08 reps

Rd 5 = 09 reps

Etc….