wodify
CrossFit Amoskeag – Teens
Warm-up
2 minutes of cardio of your choice
3 rounds
10 dips
5 burpees
10 jumping lunges
Bench Press (5X3)
superset with 5×5 bent over rows
Metcon (Time)
Row
500-400-300-200-100
Burpee Box Jumps
15-12-9-6-3
Weightlifting
Cashout
3×15 DB lateral raises