7.31.15 - Amoskeag

7.31.15

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Run 400M

6 Push Ups

6 Air Squats

6 Ring Rows

X3

4 Rounds

:35 HS Hold

:30 Rest

Mobility

Weightlifting

A1: Weighted Ring Dips (5X5 12X2)

Weighted Ring Dips

A2: Barbell Row (5X8)

Metcon

Metcon (Time)

Partner Workout – Teams of 2-3. Each athlete completes all fo the work. One person works while the other rests…

Chipper Style

10 KB Thrusters

20 Burpees

30 GHD/Ab Mat Sit Ups

40 Push Ups

50 Double Unders

40 Box Jumps

30 GHD/Ab Mat Sit Ups

20 Burpees

10 KB Thrusters

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