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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Run ~ 2 Min
Relay Race!!!
25M length. Each person goes down and back. Have to tag the next person in line. Loosing team picks up winning teams equipment after the metcon!!!
Full contact of opponent is not discouraged 🙂
Race 1: Crab Walk – forward away from starting line. Backwards towards starting line
Race 2: Walking Lunge
Race 3: Bear Crawl – forward both directions. Let it rip!
Weightlifting
Close Grip Bench Press (3×10. across. more weight.)
Close Grip Bench Press – Hands no more than 16 inches apart (unless you are huge). Basically the same position as a push up.
Metcon
Metcon (AMRAP – Reps)
Tabata – Total Reps
8 Rounds of Pull Ups
8 Rounds of Push Ups
12 Rounds of Air Squats
** wear a 20# vest for rx+