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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6 Slam Ball Deadlifts

6 Slam Ball Strict Press

24 Mountain Climbers

-Rest 1:00-

AMRAP x 3 MINUTES

6 Slam Balls

6 Slam Ball Push Press

24 BW Russian Twists

Strength

Push Press (10-10-8-8)

10-10-8-8*

Push Press

*Start Moderate and build to a Heavy weight. Complete 20 Alt. DB Upright Rows after each Set.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Push Press

-Rest :30-

1:00 – Slam Balls

-Rest :30-

1:00 – Weighted Russian Twists*

-Rest 1:00-

*Use Slam Ball.

(Score is Reps)

Cool Down

Warm-up (No Measure)

2 SETS:

:50 Seated Half Straddle

:50 Seated Half Straddle