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CrossFit Amoskeag – Teens
Warm-up
Tabata bike
3 rounds
5 KB strict press
7 KB goblet squats
9 burpees
Strict Press (5×5)
Building up to a heavy set of 5 strict press
superset this with
5×5 pullups (scale as needed)
Metcon (Time)
For time
750m row
60 air squats
45 KB swings (pick a weight you can do at least 15 unbroken reps with
30 situps
15 burpees
Weightlifting
cashout
3×20 banded scap squeezes