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Components
300 DB PDCF
300
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
Sunday Funday - Palo Duro CrossFit
Class
(All)
Sunday Funday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (2/2)
Workout
Sunday Funday
Workout of the Day
Banded Sit-up:
https://www.youtube.com/watch?v=M43mgHK6tFk
300 DB PDCF (Time)
10 Rounds for Time
05 Burpees
10 "X" Dumbbell Movement (35/20, Rx+=50/35)
15 Banded Sit-Ups
Round 1 – Double Dumbbell Push Press
Round 2 – Dumbbell Box Step Ups (L/R=1)
Round 3 – Dumbbell One Arm Thrusters (L/R=1)
Round 4 – Double Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps (L/R=1)
Round 6 – Double Dumbbell Front Squats
Round 7 – Dumbbell Hang Clean Jerks (L/R=1)
Round 8 – Alternating Dumbbell Snatches (L/R=1)
Round 9 – Double Dumbbell Deadlifts
Round 10 – Double Dumbbell Devil's Presses
300 (Time)
10 Rounds For Time:
05 Chest-to-Bar Pull-ups (Rx+=Strict)
10 "X" Dumbbell Movement (35/20, Rx+=50/35)
15 Sit-ups
Round 01 – Dumbbell Push Press
Round 02 – Dumbbell Burpees
Round 03 – Dumbbell Power Cleans
Round 04 – Dumbbell Bench Press
Round 05 – Dumbbell Lunge Steps (L/R=2)
Round 06 – Dumbbell Front Squats
Round 07 – Dumbbell Bent Over Rows
Round 08 – Alternating Dumbbell Snatches
Round 09 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, June 28, 2020
Male Clients
1
Cameron
Reeves
Sunday Funday
24:41
50lbs
2
Riley
Alford
Sunday Funday
23:57
pull-ups instead of burpees
Female Clients
1
Ashley
Reeves
Sunday Funday
23:38
35lbs
2
Jenn
Reeves
Sunday Funday
30:25
15s & 20s
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