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CrossFit Nauset – CrossFit

G

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

10 Fire hydrant circles

10 marching bridge

10 knee raises

10 squats

10 progressive box jumps

Metcon

Metcon (AMRAP – Reps)

For REPS

1min knees 2 elbow

1min burpee box jump over

1min AB cal

1min Squats

1min rest

then,

Tabata knees 2 elbow

Tabata burpee box jump over

tabata AB cal

Tabata Squats

*score is total reps (not tabata style)

STRENGTH

A1: Shoulder Press (2×18@50% of 1RM)

A2: Ring Dips (2×9+ strict)

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