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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Reverse Lunges

5 Up-Downs Broad Jumps

10 DB Strict Press

5 Glute Bridge-Ups

Strength

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – :25 Single Leg Glute Bridge-Up (R) + :25 Single Leg Glute Bridge-Up (L)

MIN 2 – :45 Max Curtsey Squats

(Score is Reps)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

20 Reverse Lunges

10 Up-Down Devils Press

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

40 Synchro Reverse Lunges

40 Up-Down Devils Press

(Score is Time)

*Do the lunges together. P1 works while P2 Holds Top of Push-Up Plank in DP…switch as needed.

Cool Down

Warm-up (No Measure)

4min Pigeon Stretch