CrossFit Nauset – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 High Jump Single Unders
7 Bent Knee Sit-Ups
7 Slam Ball Deadlifts
7 Scap Pull-Ups
Into…
2 ROUNDS
30 Fast Single Unders
7 Straight Leg Sit-Ups
7 Slam Ball Curl to OH Press
7 Scap Pull-Ups
Into…
1-2 ROUNDS (Time Permitting)
20 Double Unders
5 Butterfly Sit-Ups
5 Slam Balls
5 Wide Grip Ring Rows
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups*
20 Slam Balls (20/10)
5 Rope Climbs
*GHD Optional…adjust volume as needed.
(Score is Rounds + Reps)
Optional Cool Down
Metcon (No Measure)
EMOM+ time permitting
PVC Flag Stretch
Scorpion L
Scorpion R