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CrossFit Nauset – CrossFit

WM

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Warm-up

Metcon

WARM-UP (No Measure)

500m row, 600m AB

2 RDS NFT

10 bent knee iron cross

10 marching glute bridge

10 rkbs

10 knee raises

5 inchworms

Metcon (Time)

For TIME:

10-1 Burpees

1-10 Floor Wipers

1 Clean 165/115

STRENGTH

A: Back Squat (3×15@50% of 1RM)

B: GHD Supermans (2×2)

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