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

HomeWOD 041020

April 10, 2020

CrossFit Pampa – CrossFit

Warm-up

4 Rounds of:

10 Good Mornings

1 MInute Flamingo Hold (R/L/R/L)

1 Minute Plate Hold Glute Raise

Metcon (Weight)

EMOM12:

10 DB Split Jerks
Even: Right

Odd: Left

Metcon (4 Rounds for reps)

3 Minutes of Max Rep Ground to Overhead (45/35)

3 Minutes of Max Rep Floor Press (45/35)

3 Minutes of Max Rep Overhead Squats (45/35)

3 Minutes of Max Rep Russian Twists (45/35)
Record reps for each movement (4 Scores)

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