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CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

2 RDS NFT

3 inchworms

10 marching glute bridge

10 banded good morning

10 knee raises

10 bent knee iron cross

10 rkbs

Metcon

Metcon (Time)

For TIME:

3 RDS

30 sit-ups

20 push-ups

10 pull-ups

5 power cleans

RD1 155/105

RD2 185/125

RD3 205/135

STRENGTH

*OPTIONAL

A: Deadlift (2×8@70-75% of 1RM)

B1: Muscle Snatch (2×2@85%)

B2: Single arm row (2×10@75% EACH ARM)

Dumbell, kb, resistence band