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CrossFit Nauset – CrossFit

M-G-W

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

10 bug to superman

10 marching glute bridge

10 knee raises

10 bent knee iron cross

10 banded thrusters

Metcon

Metcon (AMRAP – Reps)

4 RDS for REPS

1min Thrusters 75/55

1min Floor wiper

1min AB/ROW

1 min REST

STRENGTH

A: Sumo Deadlift (4×5@80% of 1RM)

B1: Reverse Hypers (2×15)

B2: Bulgarian Split Squat (2×10 each leg empty barbell)

5-10#/2.5-5# increase