wodify
CrossFit Amoskeag – B Side
Metcon (Time)
5 SETS (70%)
500m Row
15 Burpees
10 KBS (70/53)
50 Double Unders
-Rest 2:00-
Back Squat (5 x 5 ; 65% ; (2111))
rest as needed between sets
Metcon (Weight)
3 SETS
20 Reverse Lunges*
*DBs Held at Sides
rest as needed between sets
Metcon (No Measure)
Accessory
1. 3 rds of, 25 pvc disclosures, 25 banded scap squeezes, 25 empty barbell bent over rows
2. 4 x 10 banded bridges superset with 30’ band side step each direction between
3. GHD Back Ext; lighter weight and concentrated focus, slow movement. 3×10 w/ 10 second pause parallel to floor last rep
4. Single Arm Ring Rows: 5-7 reps each side x 3 sets
5. Single ARM DB row kick back complex; 5 db rows SLOW, + 3 kick backs; 5 sets each side
6. Crossover symmetry iron scap
7. spend 2 minutes on each – stretch roll out chest/lats, throacic extension on foam roller, sleeper stretch, shoulder IR with pvc benhind back.