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CrossFit Nauset – CrossFit

G

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Warm-up

WARM-UP (No Measure)

500m Row, 600m AB

3 RDS NFT

10 spiderman lunge

10 knee raises

10 push-up/ring push up

10 single leg hops (F-B,L-R)

Metcon

“Ivan the Terrible” (Time)

For Time

90 Seconds Jump Rope (Singles)

50 Lunges

50 Push-Ups

50 Ab Mat Sit Ups

90 Seconds Jump Rope

40 Lunges

40 Push-Ups

40 Ab Mat Sit-Ups

90 Seconds Jump Rope

30 Lunges

30 Push-Ups

30 Ab Mat Sit-Ups

90 Seconds Jump Rope

20 Lunges

20 Push-Ups

20 Ab Mat Sit-Ups

90 Seconds Jump Rope

10 Lunges

10 Push-Ups

10 Ab Mat Sit-Ups