On Ramp 4 - Amoskeag

On Ramp 4

CrossFit Amoskeag – On Ramp

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Warm-up

Run/Row/Bike 400/500/30 Cal

2 Rounds:

5 Push Ups

5 Ring Rows

Overhead Band Stretch, 2 Ways

Strength

Strict Press/Push Press/Push Jerk Intro

Pull-Up Intro

Work Pull Ups in sets of 5

Finish with 1 set of 5 Chin Ups

Use bands as necessary

Metcon

Box Jump & Step-Up Practice

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Min

7 Box Jumps/Step Ups (With Step Down)

7 Burpees (Dynamic)

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