CrossFit Amoskeag – Sweat30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single-Unders → 30 Double-Unders

5/5 Single Arm DB Deadlift (DB inside the feet)

10 Alt. Single DB Lunges (Hold DB Horizontally)

5/5 Hang DB Snatch

10 Alt. DB Overhead Lunges (Right arm)

5/5 DB Snatches from the ground

10 Alt. DB Overhead Lunges (Left arm)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

6 DB Snatches (Right Arm)

6 Alt. DB Overhead Lunges (Right Arm)

60 Double-Unders or 120 Single-Unders

6 DB Snatches (Left Arm)

6 Alt. DB Overhead Lunges (Left Arm)

-Rest 3:00-

Repeat AMRAP!

Optional Finisher

Warm-up (No Measure)

2-3 SETS

:30 Hollow Hold

30 Weighted Russian Twists

:30 Side Plank (R/L)

Menu