CrossFit – Mon, Oct 30

Announcements

*ENDURANCE TEST 1*

2000/1600m Row

25 Toes-to-Bar

1 Mile Run

25 Toes-to-Bar

80/60 Bike Cals

We would like to see EVERY athlete take this test at least 1 time in September and/or October. You can take this test in place of any WOD on any day! Scale as needed.

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WEEKEND SCHEDULE

Closed Saturday & Sunday.

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Palo Duro CrossFit – CrossFit

Workout of the Day

Tabata Barbell (4 Rounds for reps)

Tabata Deadlift (185/125)

1 Minute of Rest

Tabata Hang Power Clean (135/95)

1 Minute of Rest

Tabata Front Squat (95/65)

1 Minute of Rest

Tabata Push Press (75/55)

*Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds.

*Score is LOWEST reps per movement in the 8 rounds.

Core Conditioning

Core Complex

3 Rounds for Reps
:30 Sit-ups
:30 Russian Twists
:30 Flutter Kicks (L/R=2)
:30 Alt Single Leg V-ups (L/R=2)