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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