CrossFit – Mon, Nov 20
Announcements
**NOVEMBER CHALLENGE** Bring-A-Friend Challenge.
Get a tally each time your guest shows up the whole month. If they do not have an active membership and they come because of you…it counts! If they have ever had a membership and come BACK because of you…it’s double points!
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Thanksgiving Week Schudule
Monday – Wednesday
Normal Schedule
Thursday
7am | Thanksgiving Funday
Friday
Closed
Saturday
10am | Community Workout
Sunday
1:30pm | Sunday Funday
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Palo Duro CrossFit – CrossFit
Core Conditioning
Core Complex 3 (Time)
05 Rounds for Time
10 Straight Arm Weightplate Sit-ups (25/15)
10 Full-Range Weightplate Sit-ups (Touch plate behind head. 25/15)
10 Russian Twists (L/R=1, 25/15)
10 Single Leg V-ups
01 Minute of Rest
Workout of the Day
Workout of the Day (AMRAP – Rounds and Reps)
Partner Workout 18 Minute AMRAP
10 Kettlebell Swings (53/35)
10 Front Squats (95/65)
10 Dumbbell Hang Snatches (35/20)
10 Push Presses
10 Burpees
10 Deadlifts (225/155)
200m Partner Run
*Partner 1will do movements 1,3,5 while partner 2 does 2,4,6. Run together, then switch movements.