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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

10 elbows high and outside

10 marching glute bridge

10 banded good morning

10 knee raises

10 bent knee iron cross

10 rkbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12:

12 power snatch 96/65

2 rope climbs

STRENGTH

*OPTIONAL

A: Push Press (2×8@70-75% of 1RM)

B1: Muscle Snatch (4×1@90%)

B2: Single arm row (3×8@80% EACH ARM)

Dumbell, kb, resistence band