On Ramp 3 - Amoskeag

On Ramp 3

CrossFit Amoskeag – On Ramp

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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

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