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CrossFit Nauset – CrossFit

W-G

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

10 supermans

10 banded good morning

10 spiderman lunge

then

EMOM5: 5 knee raises,

5 burpees

Metcon

Metcon (Time)

For TIME:

20-11 Sit-ups

11-20 cal ROW/AB or 400m RUN

STRENGTH

A: Back Squat (2×18@50% of 1RM)

B: Ring Dips (2×6+ strict)

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