02/22/2018

Palo Duro CrossFit – Bad to the Bow

View Public Whiteboard

Conditioning

Metcon (AMRAP – Reps)

Core Complex

2 Minutes of Russian Twists (L/R=1, 25/15)

2 Minutes of Flutter Kicks (L/R=1)

2 Minutes of Plank Hold (Rx+= On Rings)

– Repeat –

Workout of the Day

Metcon (AMRAP – Reps)

AMRAP in Partners in 18 Minutes

0:00-8:00

Partner 1

15 Thruster (95/65)

200m Row

Partner 2

AMRAP of Sit-Ups

– Rest 2 minutes –

10:00-18:00

Partner 1

15 Pull-Ups

14 Alternating Dumbbell Snatches (35/20, Rx+=50/35)

Partner 2

AMRAP of Burpee Box Jump Overs (24/20)

*Score is total sit-ups & Burpee Box Jump Overs Completed by both Partners.