Day 9999999

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

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Skill Work

Metcon (No Measure)

3 Rounds

30 Right Leg Glute Bridge

30 Left Leg Glute Bridges

30 Full Glute Bridges

30 Glute Bridge Walkouts

1:00 Rest

Glute Bridges & Single Leg Glute Bride: https://www.youtube.com/watch?v=wPM8icPu6H8

Glute Bride Walkout: https://www.youtube.com/watch?v=NaisR71dDxI

Want to make it harder? Add a band around your knees and don’t let your knees collapse.

Workout of the Day

Metcon (Time)

For Time:

3 Rounds:

05 Deadlifts

05 Front Squats

05 Push Press

One Round:

10 Two Push-Up Burpees

3 Rounds:

05 Hang High Pulls

05 Hang Cleans

05 Thrusters

Hang High Pull Barbell: https://www.youtube.com/watch?v=5PWmsHOwA7U

Hang High Pull Dumbbell (single or double): https://www.youtube.com/watch?v=QG4dSWUrmWg

*Use a barbell, kettlebell, dumbbell, or odd-object for weight!