CrossFit Nauset – CrossFit

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Warm-up

WARM-UP (No Measure)

Run 400m. Row 500m, or AB 600m

2 RDS not for time

10 Elbows high & outside

10 Squat to stand

10 Marching bridge (each side)

5 Bent-knee iron cross (each side)

10 banded good morning

10 Ring rows

10 yard banded high knees

Metcon

Metcon (Time)

“D-Day Partner Wod”

Phase 1: “Overlord”

1944m row

Phase 2: “Airborne Drop”

60 pull-ups

400m run

Phase 3: “Omaha Beach”

6 50m Alternating Sled Drags

400m run

Phase 4: “Utah Beach”

60 weighted Push-ups 45/25

400m Run

Phase 5: “Gold Beach”

60 KBS 1.5/1

400m Run

Phase 6: “Sword Beach”

60 Thrusters 45/35

400m Run

Phase7: “Juno Beach”

60 man-on-fire burpees

400m run