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CrossFit Amoskeag – B Side
Warm-up
Metcon (No Measure)
Row/AD 2 MIn
10 Goblet Squats
10 Power Cleans [bar]
x3
Mobility
Weightlifting
Paused Front Squat (3RM 19X9 (9sec pause @ bottom + top))
Build to a 3 rep max for day. 1 second decent to bottom. 9 second pause. explode up. 9 second hold before you begin your next rep. Remember to hold the 9 seconds at the top on the last rep.
Metcon
60 Second Row Time Trial (Distance)
60 Second Row Time Trial
Warm up a bit on the rower, then 60 seconds all out. Record meters.
Metcon (Distance)
Exactly 6 minutes after you finish the time trial….
Row 60 seconds again. All out effort.
Metcon (Distance)
Exactly 6 minutes after you finish the time trial….
Row 60 seconds again. All out effort.
All done 🙂
A1: Metcon (Weight)
50Ft Sled Push. Move the sled VERY fast. Weight accordingly.
X3
A2: Metcon (Weight)
50 Foot Walking Lunges. Try some weight. Dumbells or KB
X3
Push Sled rest 1 min -> Lunge rest 2 min
x3
Metcon (AMRAP – Reps)
Glute Ham Raise. 2 sets of 12. Use Bands