March 17, 2020
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CrossFit Pampa – CrossFit
Warm-up
10min Amrap :
1min Plank
12 skull crushers
:30 side plank
12 kneeling bicep curls
:10 star plank
20 glute bridges w/ dB
12 SA dB rows
Back Squat (1X20)
Metcon (2 Rounds for reps)
2 rounds of:
AMRAP8:
27/23 Cals
23 DB Snatch (50/35)
27/23 Cals
23 Wall Ball Shots (20/14)
1 Round/AMRAP is on the rower and the other is on the bike.
