March 27, 2020
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CrossFit Pampa – CrossFit
Warm-up
3 Rounds of:
10 Seated Pike Double Leg Lifts
10 Tuck Up V Up Complex
10/10 Side Plank W/Hip Circle
20 Superman Open & Close
Strict Pull-Ups (3X10)
Or 3X15 SA DB Rows
Strict Handstand Push-Ups (3X10)
or 3X5 Wall Walks
Metcon (4 Rounds for time)
20 Toes to Dumbbell (TTD)
30 Push-Ups
40 Air Squats
-6 Minute Time Cap-
25 TTD
40 Push-Ups
60 Air Squats
-6 Minute Time Cap-
30 TTD
50 Push-Ups
80 Air Squats
-6 Minute Time Cap-
35 TTD
60 Push-Ups
100 Air Squats
-6 Minute Time Cap-
Record Time for Each Round: Any rep not completed within the 6 minutes = 1 second
