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CrossFit Nauset – CrossFit

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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

P: 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

F: 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)

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)