07212020

CrossFit Pampa – CrossFit

Core Galore

4 rounds

:40/:20

-Side plank hold left

-Side plank hold right

-12 Weighted knee raises

-Banded dead bugs

Metcon

Metcon (5 Rounds for reps)

5 rounds max reps:

1:00 max calories assault bike

1:00 strict shoulder press 85/55

1:00 box jumps (24/20)

1:00 hand release push ups

1:00 rest
Score is total reps for all 5 rounds. Keep a running total for each round adding all reps together.