April 22, 2020
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CrossFit Pampa – CrossFit
Warm-up
Inchworm to Reach & Hold 5 secs (5reps)
Side V-up (10e Side)
Tuck Rocks (15 reps)
Side Elbow Plank Dips (10e Side)
Seated Straddle Leg Lifts & Hold 5 secs (5reps)
5k Run (Time)
Max Effort 5k Run
And/Or
Metcon (6 Rounds for time)
Every 4 Minutes for 24 Minutes:
50 Mountain Climbers
20 Burpees
Score is total time for each round. If you can’t finish within the 4 minutes scale the Mountain Climbers back.
