CrossFit Amoskeag – B Side
A. CONDITIONING
400m Run (Time)
Max Effort 400m Run
4 SETS
400m Run
-Rest 4:00 b/t Sets-
*Record your fastest 400m
Metcon (Time)
3 SETS
25 Cal Bike
100 Double Unders
-Rest 2:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
BUY IN…
15/12 Cal Bike (Easy Effort)
3 ROUNDS…
10 DBL KB/DB Bent Over Row
25’ Filly Walking Lunge (R)
25’ Filly Walking Lunge (L)
25’ Cross Body Walk (R)
25’ Cross Body Walk (L)
:20 FR Bottom of Squat Hold
BUY OUT…
15/12 Cal Bike (Hard Effort)
Skill
Warm-up (No Measure)
ON a 10:00 RUNNING CLOCK…
Muscle-Up Skill Development
Beginner – Transition Drills
Intermediate – High Ring Drills
Advanced – Mult. Reps or Strict Work
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
50/40 Cal Bike
50 Wall Ball (20/14)|(14/10)
10 Ring Muscle-Ups
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 SETS FOR QUALITY
5 Deadlifts (AHAP, Unbroken)
Max Distance HS Walk in 2:00
-Rest as Needed b/t Sets-