1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

Happy Birthday Hilary!!! BDay WOD Tomorrow!!

March 16, 2020

CrossFit Pampa – CrossFit

Warm-up

4 Rounds w/ a Partner

(1small band & a box)

Partner A.

W/A band

5 sec Hollow Hold

5 Hollow Rocks

5 Vups (add 5reps each round)

Partner B.

W/Box

5 sec Shoulder opener hold

5 donkey kicks w/ arms on box

5 steps pushing the box w/ arms extended

Switch every 1:30

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats

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