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 spiderman lunges

10 knee raises

5 single leg hops (each side)

10 arm circles

10 overhead plate press

Metcon

Annie (Time)

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

STRENGTH

A: Bench Press (3×6@75% of 1RM)

*OPTIONAL

50% PLATE WEIGHT

25% CHAINS

B1: Glute-Ham Raises (2×10)

B2: Ring Dips (2X12)

Athletes may perform more reps however, you must increase reps by 1 weekly.