CrossFit Nauset – CrossFit
Warm-Up (No Measure)
AMRAP x 6 MINUTES
:30 Cardio Choice
3 SA Hammer Curl + DBL Hammer Curl**
3 SLOW Leg Lifts
*2nd Round: Add the empty barbell to the back rack.
**1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer Curl
Workout – All
BODYBUILDING WORKOUT (ALL) (No Measure)
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)
15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)
20 Banded Tricep Extensions
10 Slow Leg Lifts
15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)
20 Banded Straight Arm Narrow Push-Downs
NOTE – Workout inspired by our BLACK FLAG program. Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion. Put on some good tunes and have a blast with this one!
-Rest 1:30 b/t Sets-
Partner Finisher – All
2 ROUNDS FOR TIME*
80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)
80 Alt. Slam Ball/ Plate Twists
*Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together (see video for details) 80 reps total!
**Option to sub WB Ground to Overhead and WB Twists.
(Score is Time)