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CrossFit Nauset – CrossFit

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Warm-Up

Warm-Up (No Measure)

200m  |  :30 Cardio

Into…

EVERY 3:00 x 3 SETS

6 Step-Ups

6 Box Jumps

6/6 DB Around the World

6 Deadbugs

Mobility focused on hips in remainder of time

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Alt. DB* Farmer Step-Ups (50/35)|(35/20)|20″

15 Up-Down + Box Jump Overs

30 Sit-Ups

(Score is Rounds + Reps)

*DB in each hand

Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Slow Box Dips

MIN 2 – :40 Alt. DB Upright Rows

MIN 3 – :40 Floor Wipers*

*Option to use DB.

(No Measure)