CrossFit Amoskeag – WOD
A: Rear Leg Elevated Split Squat (3 x 12 each leg. Use DB)
Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.
B1: Goblet Squat (3 x 12 (super set w/ below). no rest bt movements)
B2: Hip Thrust (Shoulders on Ground) (Use Plate or Bar. 3 x 12. Superset. No rest.)
Hip Thrust (Shoulders on Ground)
EMOM 16 Min
Odd: 4 PC
Event: 4 Ring MU
Score your heaviest weight. Comment MU’s. NO BAR MU. Scale ring work instead.