5.20.15 - Amoskeag

5.20.15

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.

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