10/23/2020
Palo Duro CrossFit – CrossFit
Workout of the Day
Hollow Press: https://www.youtube.com/watch?v=qamFW1UM4dM
Knee to Elbow Push-up: https://www.youtube.com/watch?v=MfK8yyfd1x4
Dumbbell Reverse Lunges: https://www.youtube.com/watch?v=c1OSIZu_2AI
Metcon (AMRAP – Rounds and Reps)
0:00-12:00
AMRAP in 12 Minutes
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups
*100m = to the far wall across the driveway and back
Rx= 35/20
Rx+= 50/35
Metcon (AMRAP – Rounds and Reps)
14:00-32:00
Every 3:00, 6 times
At Minutes: 14, 20, 26
Buy In: 15 Weighted Sit-Ups (Dumbbell 20/10)
AMRAP for remaining time:
10 Hollow Presses R (35/20)
10 Push-Up Knee to Elbow
At Minutes: 17, 23, 29
Buy In: 15 Weighted Sit-Ups (Dumbbell 20/10)
AMRAP for remaining time:
10 Hollow Presses L (35/20)
10 Dumbbell Reverse Lunges (35s/20s)
Keep a running total of rounds and reps for both
Metcon (Time)
34:00 – 42:00
(8 Minute Time Cap)
2 Rounds for Time:
200m Run W/ Dumbbell (35/20)
200m Run
20 Dumbbell Snatches (35/20, Rx+=50/35)