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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

Make sure your bar is ready to rock!

3 ROUNDS

1:00 Row/AB/Run

6/6 DB Arnold Press

6/6 Single DB FR Reverse Lunges

Extended Warm-up

Metcon (No Measure)

2-3 SETS FOR QUALITY

10 Calories AFAP

5 Tempo Strict Press or Strict HSPU*

10/10 Bodyweight Split Squats

-Rest 1:00 b/t Sets-

*Tempo is (30X1). For HSPU…add deficit or a vest for additional challenge.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row | 28/25 Cal AB | 400m Run

10 Shoulder to Overhead

10 Back Rack Reverse Lunges

(Score is Time)

Cool Down

Warm-up (No Measure)

2 SETS+

1:00 Pigeon Stretch

1:00 Thoracic High Five