CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2RDS NFT

10 fire hydrant circles

10 Elbows high and outside

10 Inchworns

10 banded good morning

STRENGTH

Metcon

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

ALT: Metcon (Time)

200-400-600-800-1000

Meters on rower

Meters on AB

Burpees 10,20,30,40,50