04/09/2020

Palo Duro CrossFit – CrossFit at Home

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Strength Work

Metcon (No Measure)

4 Rounds:

12 Floor Press

12 Bentover Rows

*Use Barbell or Dumbbells

*Weight too light? Double the reps

*Only 1 Dumbbell? 12 Reps on each arm, then switch movements

Metcon

Metcon (Time)

For Time:

2 Rounds:

60 Air Squats

30 No Push-Up Burpees

30 KB/DB Snatches

-Rest 2 Minutes-

2 Rounds:

40 Reverse Lunges (L/R=2)

20 No Push-Up Burpees

20 Step Ups

-Rest 2 Minutes-

2 Rounds:

20 Cossack Squats

10 No Push-Up Burpees

10 Thrusters

*Cossack Squats- https://www.youtube.com/watch?v=K2YteuKl9PQ