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

HomeWOD 040620

April 06, 2020

CrossFit Pampa – CrossFit

Warm-up

(:30 run in place after each movement)

10 Jumping Jacks

10 Mountain Climbers

10 Yogi Push-ups

10 Knee Hold to Lunge

10 Good Mornings

Specific Warmup:

5 slow and controlled air squats

5 Air squats

10 Pushups

5 DB DLs Right arm

5 DB DLs Left arm

5 DB Hang Snatches (R)

5 DB Hang Snatches (L)

5 DB Snatches (R)

5 DB Snatches (L)

Metcon (AMRAP – Reps)

AMRAP10:

10 squats

9 dumbbell snatches, right arm (50/35)

10 push-ups

9 dumbbell snatches, left arm (50/35)
Score is total Reps. Each round is worth 38 Reps. This is the first workout in CrossFit’s Support Your Local Box Comp. You guys absolutely DO NOT have to donate, but you should register to have a little fun with your workouts. We will give away shirts to the winners of each workout (Natalie and I not included).

Single Arm Dumbell Press (6X10 (3 sets on each arm))

Perform Seated with Legs straight out in front of you.

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