fbpx

CrossFit Nauset – CrossFit

W

View Public Whiteboard

Warm-up

WARM-UP (No Measure)

500m Row, 600m AB

2 RDS

10 spiderman lunges

2 inchworms

10 overhead plate press

2 inchworms

10 knee raises/sit-ups

2 inchwoms

10 banded marching in place

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP11:

10 OH walking lunges 45/35

20 medball sit-ups 14/8

30 steps farmers carry 50/35 (ea arm)
farmers carry are marching in place

STRENGTH

A: Pendlay Row (3@70%, 3@80% 3+@90%of 1RM )

Record last set only, Reps and Weight.

B1: GHD sit-ups (3×12 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 (3×8)

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