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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Mountain Climbers

10 DB Slides

10 Box Step-Ups

5/5 SA Ring Rows

After completing the above AMRAP, athletes grab a light pair of plates and a Moderate resistance band. Loop the band on the rig above eye level and complete the below.

EXTENDED WARM-UP (8:00 CAP)

3 ROUNDS FOR QUALITY

20 Slow Arm Haulers*

15 Bent Over Plate V-Raises**

15 Slow Banded Lat Pull-Downs

10 Scap Pull-Ups

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7-10 Strict Chin-Ups

MIN 2 – 10 DB Chainsaw Row (R) + Max Plank

MIN 3 – 10 DB Chainsaw Row (L) + Max Plank

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Ring Row

10 Box Step-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

8 Jumping Pull-Ups

8 DB Goblet Step-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

6 Pull-Ups

6 DBL DB Suitcase Step-Ups

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

4 SETS:

:30 Lat Stretch

:30 Couch Stretch