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CrossFit Nauset – CrossFit

TEAM WOD

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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)

5 Single leg hops (F-B, L-R)

10 Progressive box jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

FOR TIME:

2000m ROW/3000m AB

then,

20 RDS of:

10 DB snatches 50/35

20 box jump overs 24/20

30 DU’s

TIME CAP 22min