CrossFit Amoskeag – B Side

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

100m Run

-Rest 1:00-

200m Run

-Rest 2:00-

400m Run

-Rest 3:00-

*No additional rest b/t Sets

(Score is Each Round for Time)

B. NC60

Warm-up

Warm-up (No Measure)

2:00 EZ Pace Run/Bike/Row

Into…

2 ROUNDS

:30 Active Push-up Plank Hold

10 Scap Push-ups

:30 Hollow Hold

10 Bootstrappers

Into…

2 ROUNDS

10 Kip Swings or DB Upright Rows

10 Tuck-ups

10 Alt. Groiners

10 Russian KB or DBL DB Swings

Into..

EMOM x 3 MINUTES

15 Air Squats

10 Burpees

Skill

Metcon (No Measure)

3 SETS FOR QUALITY*

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

Workout

C. STRENGTH / GYMNASTICS

Back Squat (1×5 + 3×5 @80%)

1×5 then 5-5-5 (across @80%)

Back Squat

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