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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

15 Glute Bridge-Ups

10 Alt. Step-Ups

Into …

AMRAP x 4 MINUTES

5 RKBS

5 Single KB Sumo Deadlift

5 Box Jumps

5 Hollow Rocks

Strength

Metcon (No Measure)

3 SET FOR QUALITY

8/8 DBL KB Front Rack Elevated Lunge

10 Slow Dragonfly*

*Flutter Kicks on Lower Down

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Russian KB Swings

1:00 – Alt. V-ups

1:00 – KB Sumo Deadlift High Pull

1:00 – Box Jumps*

*Athletes must Step-Down.

(Score is Reps)

Cool Down

Warm-up (No Measure)

Tada! Tabata

:30 work :10 Rest x6

Pigeon L

Pigeon R

Saddle Pose