wodify
CrossFit Amoskeag – On Ramp
Warm-up
Warm Up:
Neck Back and Forth
Neck Circles
1-Arm Circles
Double Arm Circles
Arms Across Chest
Arms Up and Down
Shoulder Rolls
Torso Twist
Deadlift Twist
Hip Circles
Front Kicks
Butt Kicks
Side Leg Lifts
Knee Circles
Wrist + Ankle
2-3 Rounds
15 Air Squats
10 Push Ups
15 Sit Ups
WallBall 101
2-3 x 10
Metcon
Metcon (Time)
Run 400M/Bike 25 Cal
21-15-9
Air Squats
Push Ups
Sit Ups