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CrossFit Nauset – CrossFit

M

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

10 banded good morning

2 inchworns

10 marching glute bridge

2 inchworms

10 cossack squats

2 inchworms

10 bent knee iron cross

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP20:

1 mile run

rest 2 min, w/remaining time

10 Thrusters 45/35

400m RUN

1-Mile Run (Time)

Max Effort 1-Mile Run

STRENGTH

A: Overhead Squat (3@70%, 3@80%, 3+@90% of 1RM)

B: Good Mornings (3×8@75%)

C: Reverse hyper (3×13)

Performed on the GHD