12/26/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

Even Minutes: 03 Bench Press

Odd Minutes: Max Unbroken Set of Diamond Push-ups

Bench Press (3 Reps EOMOM for 12 Minutes )

Diamond Push-ups (Max Unbroken Set EOMOM for 12 Minutes)

With your hands forming a diamond, descend down, touching your chest to your hands and then extend back up until arms are locked out.

Workout of the Day

Metcon (3 Rounds for reps)

03 Rounds for Reps

1 Minute: Double Unders

1 Minute: Goblet Squats (53/35, Rx+=Heavier)

1 Minute: Wall-Walks

1 Minute: Ring Dips (Rx+=Muscle-ups)

1 Minute: Rest
Wall-Walk Rx= Start with chest on ground in plank position, touch chest to wall, finish with chest on ground back in the plank position.