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CrossFit Nauset – CrossFit

M

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

10 samson stretch

2 inchworms

10 fire hydrant circles

10 spiderman lunge

2 inchworms

10 squats

Metcon

Choose “A” or “B”

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

B: 2k Row (Time)

Max Effort 2k Row

STRENGTH

A1: Back Squat (3×15@55% of 1RM)

A2: Pull-ups (3×6 strict)

athletes may perform more reps but be able to maintain at least 1 more than the previous week