CrossFit Nauset – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row/AB/Run
10 Up-Downs
8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes)
10 Ring Rows
Strength
Bench Press (10-8-6)
Tempo Wide Grip Bench Press @30X1*
*Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set, complete Max Reps of Diamond Push-Ups.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
6 SETS
ON A 3:00 RUNNING CLOCK…
30/24 Cal Row | 24/20 Cal AB | 400m Run
Max Reps in the Remaining Time…
ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows
-Rest :30 b/t Sets-
(Score is Total Reps)
Cool Down
Warm-up (No Measure)
EMOM
Scorpion Pose
Banded Lat Distraction
