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CrossFit Nauset – CrossFit

GW

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

10 firehydrant circles

10 marching bridge

5 roll to candlestick

10 spiderman lunge

10 ring rows

10 thoracic high five

Metcon

https://youtu.be/PJpTBj4ilZw

Metcon (3 Rounds for reps)

3RDS for REPS

1min ROW/AB cal

1min floor press 115/85

1min Double unders

1min Renegade row 50/35

1min rest

STRENGTH

A: Shoulder Press (4×12@65% of 1RM)

B: Glute Ham Raise (2×8)

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