Accessory Workout

CrossFit Amoskeag – Weightlifting

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3×21 (7 narrow/7 regular/7 wide) pushups

3×21 (7 halfway up/7 half way down from top/7 full) curls

NO WEIGHT front arm raise into scap pull apart 5×10 (engage your scaps through the entire range of motion- shoulder blades DOWN and IN) this is very hard to do without weight so you need to get in tune with your body here and engage the muscles


tabata flutter kicks

tabata crunches (look at ceiling do not crank neck forward)