CrossFit Nauset – CrossFit

G-M

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

10 Knee raises

10 arm circles

10 single leg hops (F-B,L-R)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

STRENGTH

A1: Sumo Deadlift (2×8@75% of 1RM )

A2: Weighted hip thrust (3×10@85% of 1RM)

B: Single arm row (3×10@85% or whichever KB you’re used to )

Dumbell, kb, resistence band