CrossFit Amoskeag – B Side

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A. CONDITIONING

Metcon (No Measure)

EMOM x 20 MINUTES*

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Distance HS Walk

*Goal of this session is an easy sweat and skill development.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate) or High Knees

:30 Forward Shoulder Shrugs

:30 Backward Shoulder Shrugs

10 Up-Downs

10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2: Right Leg Single Unders

R3 & R4: Left Leg Single Unders

R5 & R6: Single Unders

R7 & R8: Penguin Taps

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)

C. STRENGTH / GYMNASTICS

Shoulder Press (1×5 then 3×5 across at 80% of set 1)

1×5 then 5-5-5 (across @80%)

Strict PRESS

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