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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