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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.