Body Building Day 1 - Amoskeag

Body Building Day 1


Send Joe to Ohio Exhibition Weightlifting Meet on 1/20. All levels welcome. Friendly & fun. $20 donation recommended but not required. Ask Jeff for details

CrossFit Amoskeag – Weightlifting


A1. Pullup Negatives- 3 count down 3×5 (start at top and lower yourself slowly down)

A2. DB Strict Press Alternating Holds 3×5 each arm (hold one arm locked out at top while performing reps on the other arm then repeat for opposite side)



B1. Bench press 3×5 at 75%

B2. Bent over DB row 3×10



C1. Banded curl 3×12

C2. Banded scap squeeze 3×15



D1. Elevated Glute Bridge 3×10

D2. walking lunge steps 3×30 (15 steps each leg)




With a Partner-

20 wallball situp tosses (10 each)

20 standing trunk twist tosses

20 leg lifts (20 each)

x3 rounds

rest as needed

**Mo Bonus Abs- do 4 rounds and make those leg lifts partner leg throw downs**

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