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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS (3:00 CAP)

:30 Tuck/Hollow Hold

10 Arm Haulers

5/5 Moose Antlers

10 Alt Reverse Lunges

Immediately into …

AMRAP x 4 MINUTES*

5/5 Single Arm KB Floor Press

5/5 Staggered Stance SA KB Deadlift

10 Plate Ground to OH

10 Tuck-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

16 Alt. KB Floor Press

6/6 Staggered Stance SA Russian KB Swing

1:00 DBL KB Hollow Hold

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 1:30 x 6 SETS

20 DBL DB G2OH

Max Alt. V-Ups with remaining time

-Rest :30 b/t Sets-

(Score is Reps)

Cool Down

Metcon (No Measure)

EMOM+

Thoracic High Five

Child’s Pose