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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

100m ROW | 200m AB AFAP

Into…

3 ROUNDS

5/5 Single Leg DB RDL

5/5 Single Arm DB Upright Row

5 Tempo Push-Up (31X1)*

*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Sumo Deadlift High Pull

12 Strict Ring or Box Dips

100m ROW | 200m AB

*Rpw/AB increases by 100m each round. 100m, 200m, 300m etc…

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (Weight)

4 SETS FOR QUALITY

12/12 Single Leg DB Glute Bridge (Athlete Choice)

12 Barbell Bent Over Row (Athlete Choice)

12 Barbell Rollouts

-Rest as Needed b/t Sets-

(Score is Weight)

Cool Down

Warm-up (No Measure)

EMOM+

Banded Tri-cep Stretch

Banded Good Morning