Day 4

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

View Public Whiteboard

Gymnastics

5 Sets of Max Effort

Pick a Movement you can work for 20+ seconds.

Rest 1-2 Minutes between sets.

Handstand Push-ups

Push-ups

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

8 Single Arm Press -Right Arm

8 Broad Jumps

8 Single Arm Press- Left Arm

8 V- Ups

*Depending on weight- press may be strict press, push press, or push jerk. Challenge yourself!