wodify
CrossFit Amoskeag – Teens
Warm-up
Tabata bike/row
3 rounds
7 burpees
9 dips
11 squats
Bench Press (5×5 )
using DBs
superset with 5×10 ring rows
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
burpees
calorie row/bike
KB swings
Weightlifting
3×30 bicycles