March 19, 2020
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CrossFit Pampa – CrossFit
Warm-up
Cash in: 50 single leg V-ups
Then w/a plate…
10 Russian twist
50’ Overhead walking lunge
10 Ground to Overhead
50’ Overhead walking lunge
20 Russian twist
50’ Overhead walking lunge
20 GRound to Overhead
50’ Overhead walking lunge
30 Russian Twists
50’ Overhead walking lunge
30 GRound to Overhead
50’ Overhead walking lunge
Cash out:50mountain climbers
12MIN CAP
Metcon (Time)
5 Rounds of:
200M Run
4 Rope Climbs
8 Burpee Box Jumps (30/24)
Rope climbs should only take 3 Minutes at the longest. Choose a number of reps to keep you under that mark.
24 Minute Cap.
RomWOD
