CrossFit Nauset – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
10 cal Cardio AFAP
10 Scap Pull Ups
5 Push Up to Downward Dog
Into…
AMRAP x 3 MINUTES
15 cal Cardio AFAP
10 Kipping Swings
5 Up Downs
Strength
Metcon (No Measure)
3 SETS
10 DB Zottman Curls
15/15 Banded Pallof Press
20 Banded Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
50 Up-Downs
500/400m Row | 30/28 Cal AB | 400m Run
30 Toes to Bar
500/400m Row | 30/28 Cal AB | 400m Run
20 Toes to Bar
500/400m Row | 30/28 Cal AB | 400m Run
10 Toes to Bar
500/400m Row | 30/28 Cal AB | 400m Run
50 Up-Downs
(Score is Time)
