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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 2:30 MINUTES

30 Single Unders

10 Lunges

5 Up-Downs

Into…

AMRAP x 2:30 MINUTES

20 Double Unders or :20 Double Under Attempts

10 Air Squats

5 Burpees

Strength

Back Squat (10-10-10)

10-10-10*

Back Squat

*Start light build to moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

15/12 Cal AB | 18/15 Cal ROW

60 Double Unders

Into…

4 ROUNDS

5 Back Squats

10 Burpees

Into…

2 ROUNDS

15/12 Cal AB | 18/15 Cal ROW

60 Double Unders

(Score is Time)

Cool Down

Warm-up (No Measure)

2Sets

:45 couch stretch

:45 wall calf stretch

:45 couch stretch

:45 wall calf stretch