Palo Duro CrossFit – CrossFit
Every 90 Seconds for 12 Minutes
3 Negative Bench Presses
Max Negative Pull-ups (wide grip)
Negative Bench Press
Lower the bar as slow as possible (8-10 Seconds). Use as much weight as possible & have spotter help you get weight back to starting position after each rep.
Hold your chin over the bar and slowly lower your self to a full hang. Take 8-10 secs to lower yourself.
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 Minutes
45 Wall Balls (20/14, 10’/9′)
35 Kettle Bell Swings (53/35)
25 Mountain Climbers (L/R=1)
(1 Round = 105 Reps)
Rx+= 25m Hand Stand Walk instead of Mountain Climbers (every meter counts as 1 rep)