05/29/2020

Palo Duro CrossFit – CrossFit

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Conditioning

Core Complex

3 Rounds for Reps

:30 Sit-ups

:30 Russian Twists

:30 Flutter Kicks

:30 V-ups

1000m Row + 400m Run (Time)

For Time: Max Effort 1000m Row immediately into a max effort 400m run

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14Minutes

400m Run

15 Ring Rows

15 Med-ball Clean (20/14, Rx+=Heavier)

15 Russian Twists (20/14, L/R=1)
https://www.youtube.com/watch?v=-nk0GqeSTJs

*If there is less than 2:00 minutes on the clock at the end of the workout, skip the run and go immediately into the ring rows.