06/09/2020

Palo Duro CrossFit – CrossFit

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Conditioning

Core Complex (Every Rep Counts)

3 Rounds for Reps

:30 Sit-ups

:30 Russian Twists

:30 Flutter Kicks

:30 V-ups

Weightlifting

Sumo Deadlift (05 Reps EOMOM for 10 Minutes)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

5 Rounds for Total Rounds and Reps

AMRAP in 02 Minutes

50 Double-Unders (Scale= 100 Singles or 100 Jumping Jacks)

10 Overhead Squats (Rx= 95/65/ or 45% of your 1 Rep Max, Rx+=60% of your 1 Rep Max)

10 Toes-to-bars (Scale=Hanging Knee Raises)

– 02 Minutes of Rest –

*Pick up where you left off after each rest.