Day 2 Body Building work - Amoskeag

Day 2 Body Building work

CrossFit Amoskeag – Weightlifting

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Weightlifting

A. Accumulate 30 strict pull-ups or appropriate scale for you (banded pullups, ring rows, etc.) Choose the most challenging movement that will allow you to still do sets of 3-5 on your way to 30 reps.

Weightlifting

B1. DB lateral raises 3×12

B2. DB front raises 3×12

Superset

Weightlifting

C1. HEAVY DB bent over rows 3×5 each arm (keep good form but push the weight here)

C2. DB lunges (hold in each hand at sides like suitcase) 3×10 each leg- medium weight

Superset

Weightlifting

D1. Arnold curl to press 3×10 build in weight each set

D2. Diamond pushups 3×15

Superset

Weightlifting

D Ball or sandbag standing belly hold x30 seconds- choose a weight that is challenging but you can do 30 seconds unbroken

20 crunches

20 flutter kicks

x3 rounds

no rest between rounds

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