6.24.15 - Amoskeag

6.24.15

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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

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