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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