fbpx

CrossFit Nauset – CrossFit

M-W

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 banded good morning

10 bug to superman

10 knee raises

10 thoracic high fives

Metcon

Metcon (AMRAP – Reps)

4RDS for REPS

1min floor wipers 115/85

1min ROW/AB cal

1min snatches 115/85

1min DU’s

1min rest

STRENGTH

A: Pendlay Row (3×15@55% of 1RM)

B: Banded Tricep Extension (3×15)

athletes may perform more reps but maintain an increase from week to week