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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m ROW/AB + Max Scap Push-Ups

MIN 2 – 100m ROW/AB + Max Tuck-ups or Tuck Hold

MIN 3 – 100m ROW/AB + Max Scap Pull-Ups

Strength

Metcon (Weight)

3 SETS

10 Tempo Wide Grip Bench Press (31X1)*

15 DB Overhead Tricep Extensions

*Build to a Moderate weight.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

500m Row | 600m AB

25 Toes to Bar

50 Single Arm DB Suitcase March in Place *

*Athletes switch DB at halfway.

(Score is Time)

Cool Down

Metcon (No Measure)

FINISH HIM!

TABATA CORE

:25 work :10 rest x8

Plank Shoulder taps

Side Plank Starfish

Hollow body hold

Side Plank Starfish