1/23/2020
Palo Duro CrossFit – CrossFit
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes
20 Pull-ups (Rx+=1/2 Reps Muscle-ups)
25 Love Taps (L/R=1, Over standing 35lb Dumbbell)
Conditioning
Score = total reps of Kettlebell Swings completed.
Handstand Conditioning (AMRAP – Reps)
AMRAP in 04 Minutes
03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)
06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)
09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)
Continue to add 03 Swings per round, followed by Hold or Walk.
– Rest 2:00 –
AMRAP in 04 Minutes
03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)
06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)
09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)
Continue to add 03 Swings per round, followed by Hold or Walk.
Rx = 53/35
Rx+=Heavier