wodify
CrossFit Amoskeag – B Side
Metcon (Weight)
A.CONDITIONING
6 ROUNDS
1 Min each station (EZ)
Row
Single Unders
Step-ups
TGU (L/R) Alt. Each Rep
Run
Plank on Hands
Metcon (No Measure)
Cycle 2 / Week 5 of 10 / Day 3
WARM-UP
AMRAP x 10 MINUTES
5 / 5 Single Leg KB RDLs
50′ Reverse Lunges
:45 Ring FLR or Plank on Hands
*Athletes should think about squeezing butt
and pressing shoulder blades apart.
MAIN
5 x 5; Deadlift; (3111); 60%;
-Rest 1:30 b/t sets-
SECONDARY
3 SETS
12 Curl to Presses (KBs)
12 KB Bent Over Rows
12 Strict Dips
-Rest 1:30 b/t sets-
OPTIONAL ACCESSORY
50 Side Crunches (L/R)