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CrossFit Amoskeag – On Ramp
Night 4. Halfway there!
Warm-up
Metcon (No Measure)
Run/Row 400/500m
5 Push Ups
5 Ring Rows
x2
Overhead Band Stretch, 2 Ways
Metcon
Metcon (No Measure)
Work Pull Ups in sets of 5
Finish with 1 set of 5 Chin Ups
Use bands as necessary
Metcon (No Measure)
Press/Push Press/Push Jerk review
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Min
7 Box Jumps/Step Ups (With Step Down)
7 Burpees (Dynamic)