wodify
CrossFit Amoskeag – Field Hockey
Warm-up
Dynamic warmup
Ladder drills
Bounding into box jumps
Weightlifting
benchmark:
shuttle sprint (3 attempts)
Weightlifting
A1. Band scap squeeze
A2. Reverse DB lunge 3×10/leg
Weightlifting
B1. Dips 3×12
B2. DB front squat 3×12
Weightlifting
C1. Leg throw downs 3×10
C2. 20 bicycles
Metcon
Benchmark:
10 minute AMRAP
10 burpees
10 KBS
200m row