wodify
CrossFit Amoskeag – WOD
Metcon (Time)
SKILL
5 SETS
:30 Switch Feet Drill
:30 One Twos
:30 Ring Rows
-Rest :30-
WORKOUT
FOR TIME
50 Push-ups
Immediately Into…
4 ROUNDS
20 Lunges
20 Jumping Pull-ups
Metcon (No Measure)
If you are taking the open seriously and want active recovery do this
PRE-OPEN WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Kang Squat (empty bar) + 4 Alt. Back Rack Lunge
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 OHS (empty bar) + 4 Tuck-Ups
MIN 2 — Row or Bike, Moderate Effort
COOL DOWN
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound