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CrossFit Nauset – CrossFit

M-G

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

10 walkIng lunges

10 ring push-ups

10 fire hydrant circles

10 knee raises

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

STRENGTH

Board press (4×3@85%-90%of 1RM)

Classic bench press to a dimensional board

Metcon

Lola (Time)

5 rds for time

30 DU’s

20 Knees 2 Elbows