CrossFit Nauset – CrossFit
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
