CrossFit – Thu, Apr 6

Announcements

Congrats to Denver Diefenbach (61) & Tracy May (44) who won March’s pushup challenge! Head to Complete Health in Amarillo for your $50 store credit!

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PDCF will be CLOSED Easter Weekend.

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*PARKING*

We need your help with parking! We have had 3 different parking issues this week. Would you please pay attention to where you park and not block any entrances/exits? And please do not park infront of any of our neighbors’ businesses during their business hours. It’s OK to park on the wide-open public street and burn a few extra calories walking up!! 🙂

Thank you!

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Palo Duro CrossFit – CrossFit

Gymnastics

Handstand Conditioning (AMRAP – Reps)

AMRAP in 04 Minutes

03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

Continue to add 03 Swings per round, followed by Hold or Walk.

– Rest 2:00 –

AMRAP in 04 Minutes

03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25′ HS Walk)

Continue to add 03 Swings per round, followed by Hold or Walk.

Rx = 53/35

Rx+=Heavier

Workout of the Day

Workout of the Day (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

05 Strict Pull Ups

10 Weighted Box Step-ups (45/35, 24”/20”)