07/19/2017

Palo Duro CrossFit – CrossFit

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Weightlifting

Box Squats (5 Reps EOMOM for 10 Minutes )

Using a 16″ or 20″ Box, perform a full squat until you come to a complete resting & seated position on the box, then stand the weight back up.
Each set @ 65% of 1 RM

There is no “bail” on the box squat. If you get stuck in the seated position, have 2 spotters (1 on each side) help you back up.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

200m run

08 Pistols*

08 Ring Rows

08 Dumbbell Push Press

(35/20)

– Rest Minutes 10:00-12:00 –

Repeat AMRAP for 5 Minutes, picking up where you left off.
*Sub for Pistols is 24 Air Squats

200m run counts as 1 rep.