CrossFit Amoskeag – Weightlifting
A. 45 strict chin-ups. Scale appropriately! This should only take you 10-12 minutes!
B1. 3×10 single arm standing bent over DB row (keep weight light)
B2. 3×4 DB strict press (heavier than last week)
C1. 3x (10 barbell reverse curls+10 barbell curls)
C2. 3×5 strict dips with 3 count tempo down
D1. 3×15 banded good mornings slow down and fire up!
D2. 3x (10 DB front raises + 10 DB lateral raises)
10 hollow rocks
20 russian twists with plate
30 second situp hold (use a DB to hold feet if necessary)
x3 rounds with 1 minute rest or less between rounds