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

HomeWOD 040820

April 08, 2020

CrossFit Pampa – CrossFit

Warm-up

3 sets of:

Inch worm w/ Reach & Hold 3 secs (5reps)

Side crunch (10each side)

Tuck Rocks (20reps)

Elbow Side Plank forward&backs (10each side)

Seated straddle leg lift Holds 5-10secs (5reps)

Metcon (Time)

Accumulate 4 Minutes of Two-Handed Plate Hold (45/35)

Accumulate 4 Minutes of Overhead Plate Hold (45/35)

– Every time you let go or aren’t locked out, perform 10 Groiners –
18 Minute Time Cap

5k Run (Time)

Max Effort 5k Run

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text