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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1 ROUND

10 Alt. Lunges

10 Slow Deadbugs

50 Single Unders

Into…

1 ROUND

10 Alt. Step-Ups

10 Tuck-ups

50 Single Unders

Into…

1 ROUND

6-8 Box Jumps

10 V-ups

50 Single Unders

Strength

Metcon (Weight)

15-12-12-10*

Bent Over Rows/Pendlay Row

*Superset each set of BOR with 5-7 Barbell Rollouts

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME:

500m Row | 600m AB

30 Box Jumps

20 Toes to Bar

-Time Cap 16:00-

(Score is Time)

Cool Down

Warm-up (No Measure)

Tabata Stretch

:30 work :10 rest

seated straddle w/ medball

left – mid – right