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

HomeWOD 050520

May 05, 2020

CrossFit Pampa – CrossFit

Warm-up

10min Dynamic Warmup

:30 Step ups

:30 Step back lunge w/ knee hug at the top

1:00 Butt Kicks

X5 ( No rest btw rounds)

Metcon (AMRAP – Rounds and Reps)

AMRAP20:

5 Tuck Jumps

5 Burpees

5 DB Deadlifts (50/35)

5 DB Hang Power Cleans

5 DB Thrusters
Alternate arms each round. If you have a box or anything to use as a box, sub box jumps or step ups for tuck jumps.

Cinco De Mayo! (AMRAP – Rounds and Reps)

AMRAP20:

5 Box Jumps (30/24)

5 Burpees

5 Deadlifts (115/85)

5 Hang Power Cleans (115/85)

5 Thrusters (115/85)
If don’t have anything to use for box jumps, sub in Tuck Jumps.

300M Intervals (7 Rounds for time)

E3MOM for 21 Minutes:

Run 300 Meters

Gymnastics

3 sets of:

Hand Plank Elbow Scratchersx10e Leg

Elbow plank oblique crunches x10

Hollow body flutter kicks x:30

Tuck rocks (fast) x 30

Rest 2mins in Seal pose w/ side to side twists of the hips

Follow Invictus Gymnastics Core WOD #13 for more instructions! I shared it on my story!

https://www.instagram.com/tv/B-51c-7gQtw/?igshid=1matku699uj6k

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