tim
CrossFit Amoskeag – B Side
Warm-up
Metcon (No Measure)
10 Goblet Squats
50 ft prowler push (fast)
x3
Mobility
Weightlifting
A: Front Squat (8RM for day 13X3. Use a clock!)
Metcon
B: Metcon (Distance)
Row 80 Seconds
Rest 7:00 Min
X3
All out effort
C1: Metcon (Weight)
50Ft Sled Push. Move the sled VERY fast. More weight than last week.
x3
C2: Metcon (Weight)
50 Foot Walking Lunges. Back rack a barbell. Keep torso upright.
x3
D: Metcon (AMRAP – Reps)
Glute Ham Raise. 3 sets of 12. Use bands as necessary.