30
Apr
05/01/2018
Palo Duro CrossFit – CrossFit
Weightlifting
EMOM for 10 Minutes
Odd Minutes: 08 Good Mornings
Even Minutes: 08 L-Sit Presses
Use one bar and the same weight for both movements.
Good Mornings (5×8)
L-Sit Press (5×8)
Seated on floor with feet together and full extended in front of you.
Workout of the Day
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes
05 Kettlebell Swings (53/35)
05 Wall-balls (20/14, Rx+=25/20)
05 Bodyweight Deadlifts (Rx+=1.5x Bodyweight)
Add 01 Rep per movement per round.
Rd 1 = 05 reps
Rd 2 = 06 reps
Rd 3 = 07 reps
Rd 4 = 08 reps
Rd 5 = 09 reps
Etc….