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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Cardio 2 MIn
Dynamic Warm Up
+
3 Rds
5 Goblet Squats
5 Seated Box Jumps
Weightlifting
Front Squat (3×3. Across. More Weight!)
Metcon
Metcon (AMRAP – Reps)
Max in 1 Min of…
Row [Cal]
Box Jumps
KB Swings [53/35]
Rest 3 Min
x3
Score – Total Reps/Cals
Metcon (AMRAP – Reps)
3x60s Wall Facing HS Hold
1 MIn Shoulder Mobility in Between Rounds
Feeling Good? Practice taking 1 foot off the wall slowling and holding.
Rep = 1 Successful HS Hold