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
