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

HomeWOD 043020

April 30, 2020

CrossFit Pampa – CrossFit

Warm-up

20 reps each of :

Bicycles

Scissors

Dead Bugs

Hand Plank knee to Elbows

Elbow Plank Jacks

X3

Metcon (AMRAP – Rounds and Reps)

AMRAP15:

15 Deadlifts (BW)

15 Sit-Ups

15 Deadlifts

30 Sit-Ups
Increase 15 sit-ups each round. Body weight deadlifts.

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Single Arm Deadlifts (50/35)

15 Sit-Ups

15 SA Deadlifts

30 Sit-Ups
Increase sit-ups by 15 each round. Switch arms each round.

Pick a workout and attack it today!!

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