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CrossFit Nauset – CrossFit

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 single leg hops

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

STRENGTH

A: Push Press (4×5@80% of 1RM)

B1: Reverse Hypers (3×12)

B2: Bulgarian Split Squat (3×12 each leg empty barbell)

5-10#/2.5-5# increase