CrossFit Amoskeag – WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Workout

Metcon (Time)

3 SETS

800m Run

40 Plate Ground 2 OH (35/25)

15 pullups

-Rest 1:00 b/t Sets-

(Score is Time)

Sub db rows for pullup if you prefer to not leave your square and use the rig.

Skill

Metcon (No Measure)

FOR QUALITY

5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure)
*Post-Workout

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