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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row 500M
10 Banded Good Mornings
10 Goblet Squats
Warm up shoulders a bit.
Weightlifting
A: Back Squat ( 6X2 +5lbs)
Rear Leg Elevated Split Squat (+10lb. Goal 2/3 BW w/ dumbbells)
Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Our 400M will be to the mailbox for now. Will adjust at a later date 🙂
Metcon (Calories)
Extra Credit
AD
11 Rounds
:10 All out
:50 Recover
Record Total Calories. If you drop off more than 10% in a round, terminate workout.