CrossFit Nauset – CrossFit
Warm-up
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
10/8 Cal ROW/AB
10 Alt. Curtsey Lunge (No weight)
15 Up-Downs
10 Alt. Curtsey Lunge (with empty Barbell or no weight)
15 Box Jumps (Step Down)
:10 Perfect Front Rack Hold
5 Perfect Front Squats
:10 Perfect Front Rack Hold
Max Cal ROW/AB in the Remaining Time…
*From here, add light-moderate load to the barbell and get ready for prep for your Front Squat work…
Strength
Front Squat (4×5)
ON A 15:00 RUNNING CLOCK…
4×5 Front Squats*
*Heavier than last week. Complete 5/5 DB Goblet Single Leg Box Squats after each Set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10 Front Squats
15 Box Jump Overs
20 DB Goblet Squats
25 Burpees
30/25 Cal Bike | 1200m/1000m ROW
25 Burpees
20 DB Goblet Squats
15 Box Jump Overs
10 Front Squats
(Score is Time)
Cool Down
Warm-up (No Measure)
2MOM
Banded Samson L
Banded Samson R
