CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

Row/AB 25 cal

10 Banded good mornings

10 Medicine ball cleans

10 Squat to stand

10 Marching bridge (each side)

10 Elbows high and outside (PVC or Bar)

10 Overhead plate press

10 yards Frankenstien

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP21:

Partner A row/AB 25 cal while Partner B completes:

10 push press 95/65

10 sit-ups

Min 21-15

10 power clean

10 floor wipers

Min 14-8

10 deadlift

10 burpee over bar

Min 7-0

Rotate every 25 calories. Rotate rower and airdyne.