wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Pushup Complex x3
9-14 pushups (athlete choice)
15 second pushup plank hold
9-14 pushups
15 second pushup plank hold
A2. DB pullovers 3×10
superset
Weightlifting
B1. Barbell 21’s 7-7-7 (half up, half down, full rep) x3
B2. Banded Face pulls 3×28
superset
Weightlifting
C. Kang squats with just barbell 3×15
rest as needed
Weightlifting
ABS-
3 rounds
1 minute flutter kicks
1 minute situps
rest 1 minute
Mo Bonus- add 4-5 rounds