CrossFit Amoskeag – WOD

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Warm-up

Warm-up (No Measure)

GUIDED WARM UP…

Row 1:00

100m Run

Bike 1:00

:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges

Into…

Movement Review

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES

40 meter sled push 180/140(2blues per side/blue,green/perside)

500m Row

1500m Bike

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Sandbag hold (heavy)

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching & Calm Breathing

(No Measure)

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