CrossFit Nauset – CrossFit

M

Warm-up

WARM-UP (No Measure)

1min max effort AB

1min Max effort Row

1 wall walk

30 Dub/60 single

10 spiderman lunge

1 wall walk

10 thoracic high fives

10 marching bridge

1 wall walk

Metcon

Metcon (AMRAP – Reps)

6 RDS for reps

1min AB cal

1min Du’s

1min row cal

1min rest

STRENGTH

A: Bench Press (3×15@60% of 1RM)