CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

10 Ring rows

10 barbell floor press

10 cossack squat

10 jumping pull-ups

10 push-ups

10 goblet squats

10 strict pull-ups

10 banded push -ups

10 barbell OHS

Metcon

Hope For Kenya (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups

STRENGTH

A1: Deficit Deadlift (3×6@70% of 1RM )

:30 – :45 rest between sets

A2: Reverse Hypers (2×10)