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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP x 6 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

20 Jumping Jacks

10 Single DB Curl to Press

20 Jumping Jacks

10 DB Upright Rows

Strength

Metcon (Weight)

4 SETS*

10 Tempo DB/BB Floor Press (30X1)

-Immediately into-

20 DB Floor Press

*Set of 10 should be Moderate-Heavy. Set of 20 should be Light.

(Score is Weight)

Workout

Metcon (Distance)

8 ROUNDS EACH (:20 ON/ :10 OFF)

TABATA 1 – Meter Row/AB

TABATA 2 – Slam Balls

TABATA 3 – Meter AB/ROW

-Rest 1:00 b/t Each Full Tabata-

(Score is Meters)

Cool Down

Warm-up (No Measure)

EMOM 4+

Childs Pose/Push-Up to Pike

Cobra Stretch