Body Building Day 2 - Amoskeag

Body Building Day 2

Announcements

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

Weightlifting

A1. Dip Negatives 3×5 with 4 second tempo down

A2. Rope Rows 3×10 (switch top arm after 5 reps)

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Weightlifting

B1. pushup 5×12

B2. DB hammer curl 5×12 (keep relatively light)

superset with minimal rest between each round

Weightlifting

C1. Banded Scap squeezes High/Medium/Low 5/5/5 x3 (15 total reps each set)

C2. DB lateral raise hold for 30-45 seconds (depending on comfort here) x3

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Weightlifting

D1. Banded side steps 3×10 each direction

D2. Banded air squat 3×15

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Weightlifting

ABS:

DONT LET YOUR FEET HIT THE GROUND!

hold legs at 6inches x30 seconds

flutter kicks x20 reps (10 kicks each leg)

leg lifts x10 reps

hold legs at 6 inches x30 seconds

rest 1 minute- repeat x3 rounds

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