CrossFit Nauset – CrossFit
Warm-up
Warm-up (No Measure)
ON A 7:00 CLOCK…
2 ROUNDS
:45 Cardio @ Moderate Pace
10 Scap Pull-Ups
6/6 Single Arm Ring Rows
12 Banded Chest Fly
Into….
2 ROUNDS
:30 Cardio @ Hard Pace
10 Slow Banded Lat Pushdowns
10 Slow Banded Face Pulls
6 Hand Release Push-Ups
Strength
Bench Press (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)
6 SETS
ON A 2:00 RUNNING CLOCK…
20/15 Cal AB | 25/20 Cal Row | 400m Run
Max Strict Pull-Ups in Time Remaining…*
-Rest 1:00 b/t Sets-
*NOT Unbroken
(Score is Total Reps)
Cool Down
Warm-up (No Measure)
Foam Roll Lats in Remaining Time
