CrossFit Nauset – CrossFit

GMW

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2min double under practice

10 Ring rows

10 knees 2 elbow

15 banded good mornings

10 progressive box jumps

10 inchworms

5 medball cleans

Metcon

Seven Deadly Sins (Time)

10 chest 2 bar pull-ups

20 toes 2 bar

30 deadlifts 185/135

100 Du’s 50 Du attempts

30 box jumps 24/20

20 burpees

10 cleans 185/135

STRENGTH

A1: Push Press (3×6@70% of 1RM )

:30 – :45 rest between sets

A2: Reverse Hypers (2×12)