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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

40 Mountain Climbers

10 Scap Push-Up

8 Good Mornings

6/6 SA KB Deadlift

Into…

2 ROUNDS

10 KB Deadlifts

5/5 KB Upright Rows

10 Slow Deadbugs

5 Perfect Push-Ups*

*Completed from the knees or the toes.

Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 8 Tempo Bench Press (31X1)

MIN 2 – 1:00 Plank

MIN 3 – :45 Bike or Row (EZ Pace)

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

TABATA

8 ROUNDS (:20 ON/ :10 OFF)

TABATA 1 – Russian KB Swing

TABATA 2 – Hand Release Push-Ups

TABATA 3 – KB Hang Clean*

TABATA 4 – Hollow Body Rocks

-Rest 1:00 b/t Each Full Tabata-

*Switch hands each round.

(Score is Lowest Round)

Cool Down

Warm-up (No Measure)

1:00 Thoracic High Five

1:00 Glute Bridge

1:00 Thoracic High Five

1:00 Cobra Stretch

Repeat as Time Permits