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

HomeWOD 042320

April 23, 2020

CrossFit Pampa – CrossFit

Warm-up

5 ROUNDS:

Alt Vups 20reps

Hollow Hold :20

Cheek to Cheek 20reps

Bottom Balance :20

Elbow Jacks 20reps

Elbow Plank :20

Metcon (Time)

10 to 1

1 to 10

DB Curl

DB Strict Press

DB Lawnmower Pulls

DB Snatch
Do 10 reps of each movement, then 9, 8 all the way to 1 using the same arm. Then do 1 up to 10 on the other. You can use different weights for each moevement, but you should be able to do 10 in a row of each. Take your time, but move steadily and consistently. Post weights used in the comments.

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