wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A1. Chin-up 3×5
A2. DB bench press 3×12 build up to a tough set of 12
superset
Weightlifting
B1. Arnold Curl to press 3×12 build to heavy
B2. DB Lateral raises 3×10
superset
Weightlifting
C1. Diamond/narrow pushups 3×10
C2. Banded Lat Pull downs 3×10
superset
Weightlifting
D1. Single Leg pitcher squats holding DBs 3×12
D2. DB RDLs 3×12
superset
Weightlifting
ABS:
Dball belly hold x30s-1 minute
25 situps
15 leg lifts
x3 rounds rest as needed