6.12.15 - Amoskeag

6.12.15

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CrossFit Amoskeag – WOD

Metcon (AMRAP – Rounds and Reps)

Run 5 Min @ easy pace. 800M or so.

Remaining time of class programmed as workout.

Starting at minute 10 for 15 Min

Mobilize from center of body and work outward

1) Hips

2) Quads

3) Calves Ankles

4) Pecs/Shoulders

Starting at Minute 30

AMRAP 20MIN @ VERY EASY PACE

In teams of 2-3…

3 Tire Flips (as a team)

1 Rope Climb (each) sub 3 strict pull ups or 6 strict ring rows

20M Sled Push (each) at moderate pace [90lbs/50lbs]

10 KB Swings [53/35]

Last 10 Min – More mobility..

1) HIps

2) Quads

3) Shoulders

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