fbpx

CrossFit Nauset – CrossFit

WM

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

500m Row, 600m AB

2 RDS

10 bug to superman

2 inchworms

10 overhead plate press

2 inchworms

10 sots press

2 inchwoms

10 progressive box jumps

Metcon

Metcon (Time)

5 RDS for TIME:

10 push press 115/85

10 box jumps 30/24
Time CAP 13min

STRENGTH

A: Box Squat (3@70%, 3@80% 3+@90%of 1RM )

Squat to a box or bench at or below parallel.

B1: GHD sit-ups (3×10 no weight )

performed on the glute ham developer
Atheletes may perform more reps but must be able to maintain 1 more rep weekly

B2: Ring Dips (3×7)

Atheletes may perform more reps but must be able to maintain 1 more rep weekly