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CrossFit Nauset – CrossFit

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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