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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

4 SETS (9:00 CAP)

:45 AB/ROW

25’ SA OH KB Walk

10 Quad Heel Taps

25’ SA OH KB Walk

50’ Front Rack Walk
*March in place if unable to walk

Strength

Metcon (Weight)

3 SETS FOR QUALITY

50′ DBL KB/DB Suitcase Walk

50′ DBL KB/DB Front Rack Walk

50′ DBL KB /DB OH Walk

2:00 AB/ROW (EZ Pace)*

*2:00 AB/ROW is considered active rest. Once completed athletes should begin their next round of walks.

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS

25/20 Cal AB | 35/25 Cal ROW

30 Sit-Ups

-Rest Remaining Time-

(Score is Each Set for Time)

Cool Down

Warm-up (No Measure)

COOL DOWN

:25 work :10 rest

Cobra Stretch

Childs Pose