Body Building Day 2 - Amoskeag

Body Building Day 2

CrossFit Amoskeag – Weightlifting

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Weightlifting

A. Accumulate 35 strict pull-ups**

**Please use appropriate scale for you. This should not take more than 10 minutes to finish!**

Weightlifting

B1. DB Front raise into scap squeeze 3×15

B2. 7-7-7 push-ups (7 wide, 7 regular, 7 narrow grip+21 total) x 3 sets

Superset

Weightlifting

C1. Heavy DB bent over rows 3×5 each arm

C2. DB box step up 3×10 each leg

superset

Weightlifting

D1. Heavy Hammer curls 3×8 each arm simultaneously

D2. Banded Lat Pull Downs 3×12

superset

Invictus Tutorial on Lat Pull Downs: https://www.youtube.com/watch?v=Rsw9rNCvnZo

Weightlifting

Ab Work:

Feet at 6 inches hold for 30 seconds

Superman hold 30 seconds

Russian Twists x30

Rest 1 minute and repeat X3

If you are strong with the holds you can increase the time for them to :45 or 1 minute

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