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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Row

MIN 2 – :20 KB DL + :20 RKBS

MIN 3 – :20 Squat 2 Stand + :20 Slow Air Squats

MIN 4 – :40 Slow Deadbugs

Strength

Front Squat (3×6)

ON A 15:00 RUNNING CLOCK…

3×6 Front Squats

*Keep weight Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

15/12 Cal Row | 12/10 AB

5 Front Squats

15 Russian KB Swings

5 Front Squats

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

EMOM6:

Banded Hamstring

Banded Samson