On Ramp 3 - Amoskeag

On Ramp 3

Announcements

Send Joe to Ohio Exhibition Weightlifting Meet on 1/20. All levels welcome. Friendly & fun. $20 donation recommended but not required. Ask Jeff for details

CrossFit Amoskeag – On Ramp

Warm-up

Bike 2-4 min

Banded Hip Mobility

Wall Squat Test/Retest

Strength

Back Squat (5 x 5 )

Intro

Light weight

Work on Bailing

Rowing Into

Metcon (Time)

4 Rounds for Time:

200m Row

10 KB/Med Ball Deadlifts

10 Lunges (5 each leg)

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