wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. pushups 3×9-20 (athlete choice)
A2. Bench press 5×3 @80%
superset
Weightlifting
B1. DB double bent over rows 3×8
B2. Pullups 3×5-10 (athletes choice)
superset
Weightlifting
C1. Bands around ankles side steps 3×14/side
C2. lateral box step ups 3×14/side
superset
Weightlifting
ABS:
4 rounds
15 weighted situps
10 TTB
5 hollow rocks
no rest
MO BONUS: add 5-6 rounds