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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Row or Bike

10 Alt. Step-Ups

100m Row or Bike

10 Slow Air Squats

100m Row or Bike

10 Broad Jumps

Strength

Metcon (Weight)

4 SETS

8 Tempo Front Squats (22X1)

4 Tall Box Jumps (Athlete Choice)

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Row | 600m AB

50 Box Step-Overs

25 DB Front Squats

400m Row | 600m AB

40 Box Jumps

20 DB Suitcase Lunge

400m Row | 600m AB

30 Box Jump Overs

15 DB Front Rack Lunge + Lunge + Squat

(Score is Time)

Cool Down

Warm-up (No Measure)

:45 Couch Stretch

:45 Bent Knee Iron Cross

:45 Horizontal Thoracic Stretch