wodify
Announcements
Paleo Ethics tasting all day on 1/24. Free Samples.
Double Under Clinic w/ Coach Maggie on 1/27. 12-2PM. $40
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Dip Negatives 3×5 (5 second tempo down)
A2. Ring Rows 3×12 controlled up and down please
superset
Weightlifting
B1. Pushup 5×15
B2. Barbell Reverse Curl 5×10
superset with short rest
Weightlifting
C1. Drunk Driver 3×20
C2. DB boxer punches 3×20 (10 each side)
superset
Weightlifting
D1. DB box step ups 3×10 increase weight each set
D2. Banded Good Mornings 3×15
superset
Weightlifting
ABS:
V-ups x10
superman x10
x5 rounds rest as needed