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

HomeWOD 0327230

March 27, 2020

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

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