CrossFit Nauset – CrossFit

G

Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

EMOM5:

10 bug to superman

5 squats

EMOM5:

10 knee raises

5 push-ups

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

STRENGTH

A1: Overhead Squat (4×12@50% of 1RM)

A2: Reverse hyper (4×10)

Performed on the GHD