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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

10 PVC Passthrus

8 Broad Jumps (land in solid ¼ squat)

6 Slam Balls

4 Up-Down

2 Perfect Push-Ups

Strength

Push Jerk (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Push Jerk

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3,6,9,and so on…

Push Jerks

Slam Balls

Up-Downs

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

TABATA CHILLER

:30 work :10 rest

Childs Pose

Samson Stretch L

Plank

Samson Stretch R