On Ramp 2 - Amoskeag

On Ramp 2

Announcements

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CrossFit Amoskeag – On Ramp

On Ramp Day 2 – Are You Sore?

Warm-up

DROM 1 (No Measure)

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

Metcon (No Measure)

2 Rounds

10 Reverse Lunges

10 Push Ups

20 Hollow Rocks

Weightlifting

Deadlift (5X5 @ 30X0 Medium Weight)

Metcon

Metcon (AMRAP – Rounds)

7 Min AMRAP

14 KB Swings

7 Burpees

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