2/1/2018

Palo Duro CrossFit – Bad to the Bow

Skill Work

Russian Twists:

Men use 15lb Plate

Women use 10lb Plate

Core Complex

3 Rounds for Reps

:30 Sit-ups

:30 Russian Twists

:30 Flutter Kicks

:30 V-ups

Workout of the Day

Metcon (AMRAP – Reps)

2 Rounds of

2 minutes Wall Balls

2 Minutes Pull-Ups

2 Minutes Deadlift (185/155)

2 Minutes KettleBell Swings (53/35)

– Rest 2 Minutes