wodify
CrossFit Amoskeag – On Ramp
Warm-up
Metcon (No Measure)
Row 500M
45 seconds, each side:
Banded Shoulder Stretches
Hip Openers
Banded Couch Stretch
On Ramp 101
Metcon (No Measure)
Front Squat – safely build 5×5
Burgener Drill PVC
Hang Snatch Focus
Medball Clean 101
Metcon
On Ramp 6 Metcon (AMRAP – Rounds and Reps)
Run 200M
10 Medball Cleans