4.30.15 - Amoskeag

4.30.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Dynamic Warm Up

10 Meters each.. X2

Bear Crawl

Crab Walk

Side Lunges

Inch Worm

Lunge w/ Twise

Weightlifting

A: Weighted False Grip Ring Pull Ups (5X5. Build to heavy set)

B: Weighted Pull-ups (5X5. Build to heavy set)

C: Ring Rows (3X8. Elevate feet if possible)

Metcon

Metcon (AMRAP – Reps)

AMRAP 16Min

HSPU

3-6-9-12-15-18 etc…

In between each set do 30 Double Unders

Metcon (Calories)

AD

14 Rounds

:10 All out

:50 Recover

Record Total Calories. If you drop off more than 10% in a round, terminate workout.

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