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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

10 Squat 2 Stand

10 Alt Samson Lunges

10 Push-Up to Pike

Into…

EMOM x 6 MINUTES

MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2

MIN 2 – :45 AB/ROW

*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges

2nd Round = KB Sumo DL / Alt Cossack Squats

3rd Round = KBS / Goblet Lunges

Workout

Metcon (1 Rounds for time)

EVERY 5:00 x 5 SETS*

20 Russian KB Swings

20 Alt. Goblet Reverse Lunges

30/25 Cal AB | 500m/400m ROW

*Rest remaining time before next set

(Score is Slowest Set)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Pidgeon Stretch (L/R)

2:00 Childs Pose

2:00 Saddle Pose

(No Measure)