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CrossFit Amoskeag – On Ramp
Warm-up
On Ramp DROM 3 (No Measure)
All DROM 4-5 Minutes
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
Weightlifting
Back Squat (5X5 @ 30X0 Medium Weight)
Metcon
On Ramp 3 Metcon (Distance)
7 Rounds for Time
Row 1:00
Rest :30