CrossFit – Mon, Oct 30
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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WEEKEND SCHEDULE
Closed Saturday & Sunday.
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Palo Duro CrossFit – CrossFit
Workout of the Day
Tabata Barbell (4 Rounds for reps)
Tabata Deadlift (185/125)
1 Minute of Rest
Tabata Hang Power Clean (135/95)
1 Minute of Rest
Tabata Front Squat (95/65)
1 Minute of Rest
Tabata Push Press (75/55)
*Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds.
*Score is LOWEST reps per movement in the 8 rounds.
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)