CrossFit Nauset – CrossFit
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
