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CrossFit Nauset – CrossFit

G

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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 squats

STRENGTH

Back Squat (4×3@85%-90%of 1RM)

Metcon

Metcon (Time)

For TIME:

25 push-ups

25 squats

25 pull-ups

25 sit-ups

25 burpees

25 lunges

25 knees to elbow

25 HSPU

25 ring dips

time cap 12min