CrossFit Nauset – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
4 Deficit Calf Raises
4 Tib Raises
4 KB RDL
4 Alt. 90/90 Hip rotations
INTO…
AMRAP x 4 MINUTES
1:00 Cardio
5 Russian KB Swings
5 KB Goblet Squats
Strength – All
Back Squat (6-4-2-2*)
*Start Moderate-Heavy and build to Heavy 2-Rep.
(Score is Weight)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
400m Run | 30Cal Row | 25Cal AB
15 KB Goblet Squats (70/53)
10 Russian KB Swings*
*Option for Full ‘American’ Swings
(Score is Rounds + Reps)
2 KB can be used to total 70#
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
400m Run | 30Cal Row | 25Cal AB
15 KB Goblet Squats (53/35)
10 Russian KB Swings*
*Option for Full ‘American’ Swings
(Score is Rounds + Reps)
KG KB: (24/16)
Cool Down
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – :25/:25 KB Horn Calf Smash
MIN 2 – 12-16 Alt. KB Slides
MIN 3 – 10 Glute Bridge KB Pullover
(No Measure)
