CrossFit Nauset – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
200m Run
5 PVC Good Mornings
10 Bodyweight Lunges
5 Inchworm Push-Ups
5 Squat 2 Stand
Strength
Back Squat (3×8 @ 21X1*)
*Keep all sets Moderate. Rest :30, then complete 8/8 DB Farmer Split Squats after each set.
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 20 Alt. Back Rack Lunges (115/75)|(75/55)
MIN 2 & 3 – 400m Run | 500m Row | 25 Cal AB
MIN 4 – :45 Max Hand Release Push-Ups
(Score is Total Reps of Push-Ups)
Cool Down
Warm-up (No Measure)
EMOM+
Couch Stretch
Doorway Stretch
