CrossFit Nauset – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
:45 Cardio Mod
15 Sit-Ups
8 Lunge-Lunge-Squat
10 Slam Ball Ground to Overhead
1 ROUND
:20 Cardio Max
10 Slam Balls
10 Slam Ball Goblet Squats
Strength
Back Squat (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
Week 7 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls
MIN 3 – :45 Max Sit-Ups
*Option to build or use the same weight for all sets. Bar can come from the floor or rack.
(Score is Total Sit-Ups)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Olympic Wall Squat
:30 Cobra Stretch
2:00 Frog Stretch
:30 Cobra Stretch
(No Measure)
