CrossFit Nauset – CrossFit

G-M

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

10 firehydrant circles

10 cossock squat

10 squat to stand

10 strict toe 2 bar/knee raises

10 thoracic high fives

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP17:

400m run

50 lunges

400m run

50 knees to elbow

400m run

50 box step-ups

400m run

50 sit-ups

STRENGTH

A: Bench Press (4×6@50%plate weight 30% chain of 1RM )

B: KB single arm row (3×10@75%)