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CrossFit Nauset – CrossFit

W

Warm-up

WARM-UP (No Measure)

500m row, 600m AB

2RDS NFT

10 banded good morning

2 inchworms

10 cat/cow stretch

2 inchworms

10 kb single leg deadlift

2 inchworms

10 knee raises

2 inchworms

STRENGTH

A: Sumo Deadlift (8×2@85%of 1RM)

weight elevated (rack pull) 4″ from ground

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP13:

10 Hang power clean & jerk 50/35

10 OH lunges

10 medball sit-ups 14/8