11/25/22

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Skill Work

Today we are working on mastering the Pull-up! From finding the right box height for a Jumping Pull-ups, to practicing technique in stringing together Chest-to-Bar Pull-ups, to finding more efficiency in your Bar Muscle-ups, take this 10 Minute window to challenge yourself get some individualized coaching in one of these movements.

Pull-ups (10 Minutes of Practice)

Chest-To-Bar Pull-ups (10 Minutes of Practice)

Bar Muscle-ups (10 Minutes of Practice)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

On a 20:00 Clock:

From 0:00 – 4:00

AMRAP in 04 Minutes:

15/12 Calorie Row

09 Thrusters (95/65)

– Rest 2:00 –

From 6:00 – 10:00:

AMRAP in 04 Minutes:

12 Wallball (20/14, 10’/09′)

09 Pull-ups or (RX+=05 Bar Muscle-ups)

– Rest 2:00 –

From 12:00 – 20:00:

AMRAP in 08 Minutes:

30 Double Unders

08 Single-Arm DB Push Presses (Left) (50/35)

08 Single-Arm DB Push Presses (Right)