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CrossFit Nauset – CrossFit

W-G-M

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Warm-up

WARM-UP (No Measure)

400m RUN, 500m ROW, 600m AB

2 RDS NFT

:30 handstand hold against wall

10 single arm rkbs

10 overhead plate press

10 ring out the towel

10 sots press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP15:

800mRUN, 1000m ROW OR 1200m AB

50 DB hang clean & jerks 50/35

50 box jumps 24/20

STRENGTH

A: Sumo Deadlift (2×18@50% of 1RM)

B: Ring Dips (3×10)

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