09/18/2017

Palo Duro CrossFit – Bad to the Bow

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Warm-up

Warm-up (No Measure)

Movement review with Coach.

– 1 Mile Run Route

– Jumping Alternating Lunges

– Jumping Pulls Ups

– Kettle Bell Swings

– Wall Walks

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 22 Minutes:

– 1 Mile Run –

Then AMRAP of

40 Jumping Alternating Lunges (L/R=1)

30 Jumping Pull-Ups

20 Kettle Bell Swings (36/26)

10 Wall Walks
*Run counts as 1 rep.