CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

Run 400m, Row 500m, AB 600m

10 yards Pigs on ice skates

30 yards Jog forwards and backwards

30 seconds Handstand hold against wall or free standing

10 Ankle rotations (each side)

10 High knees with toe touch (each side)

5 Thorasic high fives (each arm)

Metcon

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
Partner WOD with a twist, reps must be performed by EACH teammate. Box jumps, KBS, and wall balls may be distributed how you see fit. One partner works at a time.