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CrossFit Nauset – CrossFit

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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