WODs

Announcements

*ENDURANCE TEST 1*

2000/1600m Row

25 Toes-to-Bar

1 Mile Run

25 Toes-to-Bar

80/60 Bike Cals

We would like to see EVERY athlete take this test at least 1 time in September and/or October. You can take this test in place of any WOD on any day! Scale as needed.

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Palo Duro CrossFit – CrossFit

Core Conditioning

Core Complex

3 Rounds for Reps
:30 Sit-ups
:30 Russian Twists
:30 Flutter Kicks (L/R=2)
:30 Alt Single Leg V-ups (L/R=2)

Workout of the Day

Workout of the Day (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

20 Alt Single Leg V-Ups

20 Box Jump (24/20)

20 Kettlebell Swings (53/35)

– rest 5:00 –

AMRAP in 05 Minutes*

10 Alt Single Leg V-Ups

10 Box Jump (24/20)

10 Kettlebell Swings (53/35)
*Pick-up where you left off