11/22/2019
Palo Duro CrossFit – CrossFit
Gymnastics
10 Minutes of Ring work! Work on Ring Pull-ups, Ring Muscle-up Progression, Ring Muscle-ups, Strict Ring Muscle-ups, or Weighted Ring Muscle-ups.
Ring Pull Ups
Muscle Up Progression
From Lowered Rings or Jumping Position
Muscle-ups
Workout of the Day
Metcon (AMRAP – Reps)
E3MOM for 15 Minutes
0:00-3:00
20 Push-press (95/65, Rx+=135/95)
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Weighted Sit-ups (35/20, Rx+=50/35)
3:00-6:00
20 Push-press
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Sit-ups (Regular)
6:00-9:00
20 Push-press
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Weighted Sit-ups (35/20, Rx+=50/35)
9:00-12:00
20 Push-press
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Sit-ups (Regular)
12:00-15:00
20 Push-press
24 Air Squats (Rx+= 10 Alternating Pistols)
*Max Weighted Sit-ups (35/20, Rx+=50/35)
Rx= Completing the Push-press & air squats each round within the 3-minute time cap.
Score = TOTAL Sit-ups (weighted and regular) in the 5 rounds.