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CrossFit Nauset – CrossFit

G

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2RDS NFT

10 banded good morning

2 inchworms

10 thoracic high five

2 inchworms

10 single leg deadlift

2 inchworms

10 knee raises

STRENGTH

A: Deadlift (5×1@90%-95%of 1RM)

Metcon

“Ivanka the Terrible” (Time)

For TIME:

90 seconds PLANK

50 lunges

50 push-ups

50 squats

90 seconds PLANK

40 lunges

40 push-ups

40 squats

90 seconds PLANK

30 lunges

30 push-ups

30 squats

90 seconds PLANK

20 lunges

20 push-ups

20 squats

90 second PLANK

10 lunges

10 push-ups

10 squats

20 min CAP