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CrossFit Nauset – CrossFit

W-M-G

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

10 supermans

10 ring rows

10 knee raises

10 progressive box jumps

10 HR push-ups

Metcon

Metcon (Time)

For Time:

10 RDS:

10 bent over rows 95/65

10 Toes 2 bar

1* Burpee box jump over

*Add one rep each round

STRENGTH

A: Bench Press (2×18@50% of 1RM)

B: Ring Dips (2×5 strict)

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