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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Run 800M
12-8-6
Push Ups
Russian Twists w/KB
Ring Rows
Mobility, especially posterior shoulder.
Weightlifting
A1: Close Grip Bench Press (3X8. build.)
Close Grip Bench Press – Hands no more than 16 inches apart (unless you are huge). Basically the same position as a push up.
A2: Pendlay Row (3X8. build)
This is a superset. Please do 1 set of bench rest 30 seconds. 1 set of barbell row. rest 2 min. repeat.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10MIN @ 80-90% effort
Run 400M and then…
10 Push Ups
8 Push Presses [95/65]
6 Overhead Squats
Rest 5 MIN
Metcon (AMRAP – Rounds and Reps)
AMRAP 10MIN @ 80-90% effort
Run 400M and then…
10 Push Ups
8 Push Presses [95/65]
6 Overhead Squats