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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row/Run 4 Min
10 Wall Balls
5 Pull Ups`
X3
Moblity
Weightlifting
A: BTN Snatch Grip Push Press (3X5. + 5 LBS)
Behind the Neck Snatch Grip Push Press
B: BTN Push Press (3X5. Build to a heavy set.)
Behind The Neck Push Press
Metcon
Death by 10 Meters (AMRAP – Rounds)
Death by 10 Meters
EMOM – Run 10 Meters. Add 10 Meters Every Minute.
Ex: Min 1 – 10M, Min 2 – 20M, Min 3 30M.. Etc.. Until you are no longer able to complete the prescribed distance in the minute. No time cap.
Metcon (No Measure)
Practice 10 Min: hand stand holds, walks, freestanding HSPU etc..