Day 3 Feels Like 50
Announcements
SEND PICTURES!!
Text any and all home workout pictures to 806-553-0577 (The PDCF number). We want to see you all in your home environments!!
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Palo Duro CrossFit – CrossFit at Home
Gymnastics
Turkish Get Up (6 Sets of 4 Reps)
3 Sets Each Arm
*This isn’t for weight/strength, the goal today is body awareness and control!
Pick an object that challenges you and forces you to move slow and controlled.
*Weight in the score is not important, but we all want to see your object!!
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Rounds For Total Rounds and Reps:
45 Seconds Work
45 Seconds Rest
(12 Minutes Total)
10 Single-Arm Ground to Overhead (5 each arm)
05 No Push-up Burpees
10 Lateral Hops (L/R=2)
Pick up each round where you left off on the last.
*Single-Arm Ground to Overhead would be the equivalent of a DB or KB Snatch*
Great Workout to use the Wod Timer app!!