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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 ROW/AB (EZ-MOD)

12 Pike Shoulder Taps

10 Single DB Strict Press*

10 Up-Down + Mountain Climber**

*R2 & R3 complete DBL DB Strict Press.

**1 Rep = Hands go to the floor, sprawl back into top of Push-Up position, complete 1 Mountain Climber on each leg, jump feet up, stand.

Strength

Metcon (Weight)

6 SETS*

3 Strict Press

+

3 Push Press

*Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

25-20-15-10-5 Cal ROW

20-15-12-8-5 Cal AB

5-10-15-20-25

Shoulder To Overhead

-Hard Cap 13:00-

(Score is Time)

Cool Down

Warm-up (No Measure)

EMOM+

Thoracic High Five