April 08, 2020
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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
