5/11/2018

Palo Duro CrossFit – CrossFit

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Weightlifting

EMOM for 10 Minutes

Odd: 06 RDLs (50/35, Dumbbells)

Even: 06 Ring Rows

Romanian Deadlift (Single Leg) (03 Reps on each side EOMOM for 10 Minutes))

https://www.youtube.com/watch?v=ZZF7uryLExw

Ring Rows (06 Reps EOMOM for 10 Minutes)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes in Partners

Partner 1: 50′ Walking Lunge (50/35)

Partner 2: 10 Handstand Push-ups

Partner 1: 18 Air-squats (10 Pistols)

*Rotate positions each round.

*Lunge in lanes across the gym through the pull-up rig (25′ each way)

*Lunge counts as 2 reps