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CrossFit Nauset – CrossFit

MGW

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Warm-up

WARM-UP (No Measure)

400m run, 500m row, 600m AB

2 RDS NFT

10 overhead plate press

2 inchworms

10 knee raises

2 inchworms

10 banded good morning

2 inchworms

10 pressing snatch balance

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP13:

13 power cleans 135/95

13 Toes 2 Bar

13 cal AB/ROW/RUN 400m

STRENGTH

A: Shoulder Press (3×15@60% of 1RM)

B: Glute Ham Raise (2×14)

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