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CrossFit Nauset – CrossFit

WMG

Warm-up

WARM-UP (No Measure)

500m ROW/600mAB

10 single leg deadlift

2 inchworms

10 cossack squat

2 inchworms

10 ring push-ups

2 inchworms

10 spiderman lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP11:

30 Floor Press 96/65

30 Sumo Deadlift

30 mountain climbers

Accessory/Additional work

A1: Single arm row (3×8@75%of 1RM )

Dumbell, kb, resistence band

A2: Reverse hyper (3×10)

Performed on the GHD

B1: Weighted hip thrust (2×8@75%of1RM)

B2: Ring Dips (2×8)

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