wodify
CrossFit Amoskeag – Weightlifting
Weightlifting
A. 45 strict pull ups
Scale appropriately! 10-12 minutes for this portion.
Weightlifting
B1. Bent over DB reverse flies (scap squeeze) 3×12
B2. 3×15 diamond pushups
superset
Weightlifting
C1. Heavy Bent over Barbell Rows 3×5
C2. DB box Step Up 3×10 each leg
superset
Weightlifting
D1. DB hammer curl 3×8 each arm
D2. Drunk Drivers 3×24
superset
Weightlifting
ABS:
Side plank 30 seconds L
Side plank 30 seconds R
20 V-ups
20 supermans
X3 rounds- rest 1:30 between rounds