1/23/2018

Palo Duro CrossFit – CrossFit

Conditioning

Russian Twists

Men use 15lb plate

Women use 10lb plate

Core Complex

3 Rounds for Reps

:30 Sit-ups

:30 Russian Twists

:30 Flutter Kicks

:30 V-ups

Workout of the Day

Metcon (AMRAP – Reps)

4 Rounds for Reps

1 minute Hang Power Cleans (95/65, Rx+=135/95)

20 seconds of Rest

1 minute Push Press (95/65, Rx+=135/95)

20 seconds of Rest

1 minute of Lateral Bar Hops (L/R=1)

20 sec Rest
*Each Round = 4 Minutes

*One running total of reps.