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CrossFit Nauset – CrossFit

WGM

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Warm-up

WARM-UP (No Measure)

500m row, 600m AB

2 RDS NFT

10 overhead plate press

10 marching glute bridge

10 rkbs

10 spiderman lunge

10 progressive box jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP13:

3 Curtis P’s 95/65

6 Box jumps 30/24

STRENGTH

A: Bench Press (3×15@50% of 1RM)

B: GHD Supermans (2×1)

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