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CrossFit Nauset – CrossFit

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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)