CrossFit Amoskeag – Teens

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Warm-up

500m row

3 rounds

10 KB swing

10 DB curls

10 DB strict press

Weightlifting

5 sets

pullups (scaled if needed) x3

pushups x10 (use most difficult scale you can!)

rest 2 minutes between sets

Weightlifting

4 sets

10 Russian KB swings

50 FT SPRINT

rest 2 minutes between sets

Metcon (Time)

5 rounds with 1 minute rest between each round

5 calorie bike

10 burpees

these should be sprints!

Weightlifting

cash out

3×15 banded scap pull aparts

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