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CrossFit Nauset – CrossFit

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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