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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 back stroke

10 banded good morning

10 rkbs

10 squats

10 ring rows

Metcon

AIRBIKE BASELINE (Time)

60 cal AB

50 squats

40 sit-ups

30 push-ups

20 pull-ups

10 burpees

STRENGTH

A: Push Press (3×6@75% of 1RM)

B1: Weighted hip thrust (3×10@75%)

B2: Good Mornings (3×10@75%)