CrossFit Nauset – CrossFit
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
