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CrossFit Nauset – CrossFit

M

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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 squats

10 ring push-ups

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
*TABATA SCORING!

STRENGTH

A: Deadlift (3×15@55% of 1RM)

B: Banded Tricep Extension (3×15+)

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