CrossFit Nauset – CrossFit
W-G-M
Warm-up
WARM-UP (No Measure)
400m run, 500m Row, 600m AB
2 RDS NFT
9 thoracic high five
9 ring rows
9 arm circles
9 bug to superman
Metcon
Metcon (Time)
21-15-9
KBS 1.5/1
Pull-ups
Cal AB/ rower
W-G-M
400m run, 500m Row, 600m AB
2 RDS NFT
9 thoracic high five
9 ring rows
9 arm circles
9 bug to superman
21-15-9
KBS 1.5/1
Pull-ups
Cal AB/ rower