5.13.15 - Amoskeag

5.13.15

CrossFit Amoskeag – B Side

Warm-up

Metcon (No Measure)

Mailbox Run

3 Rounds

10 Perfect and Slow Goblet Squats

10 Push Ups

Mobility

Weightlifting

A: Front Squat (Front Squat 5RM 15X5.)

1 second descent. 5 sec pause @ bottom. explode up. 5 second pause @ top.

Metcon

B: Metcon (Distance)

Row 70 Seconds

Rest 6:30 Min

X3

All out effort

C1: Metcon (Weight)

A1. 50Ft Sled Push. Move the sled VERY fast. Weight accordingly.

C2: Metcon (Weight)

A2. 50 Foot Walking Lunges. Use dumbbells.

D: Metcon (AMRAP – Reps)

Glute Ham Raise. 2X12. Use Bands

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