wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. DB alternating Bench Press 3×4/arm (HEAVY push the weight!)
A2. Explosive pushups 3×5
superset
Weightlifting
B1. Rope Rows 3×16 (8/arm on top)
B2. Banded curls 3×10
Superset
Weightlifting
C1. Goblet squat 3×6
C2. Bent over I T Y with small plates (2.5 or 5#) 10 per position x3 sets
superset
Weightlifting
ABS:
3 rounds
30 second hollow rock hold
30 hollow rock flutter kicks
MO BONUS- add a 4th or 5th round