05/17/2019

Palo Duro CrossFit – CrossFit

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Strength Work

Walking Lunges (Down & Back EOMOM for 12 Minutes)

With Dumbbells in each hand. Lunge across the gym and back
*Lunge North and South

Workout of the Day

Today is Estaban’s last day at Palo Duro CrossFit. He moves to Portland Oregon this weekend!

Estaban was named after Saint Stephen, who was the first Martyr in Christian history, hence this new Hero WOD!

The Martyr (AMRAP – Reps)

AMRAP in 12 minutes:

01 Pull-up, 02 Push-ups, 03 Air Squats

02 Pull-ups, 04 Push-ups, 06 Air Squats

03 Pull-ups, 06 Push-ups, 09 Squats

Etc.

Rx+= Start at Round 07

07 Pull-ups, 14 Push-ups, 21 Squats

08 Pull-ups, 16 Push-ups, 24 Squats

09 Pull-ups, 18 Push-ups, 27 Squats

Etc.
Score = total reps completed