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CrossFit Nauset – CrossFit

Team WOD

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Warm-up

WARM-UP (No Measure)

Choice: Run 400 meters, row 500 meters, 600m AB. Then complete the following:

8 banded thrusters

10 Spiderman lunge

8 hand release push-ups

8 Slow and low air squats (perfect form)

8 Bridge up

8 Sots press (PVC or bar)

8 Fire hydrant circles (each side)

8 Elbows high and outside

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP22:

20 SQUAT SNATCH 115/85

20 BURPEE OVER PARTNER

1 ROPE CLIMB

400M RUN/500M ROW/600M AB
*PARTNERS SPLIT REPS

*PARTNER BURPEE= burpee then jump over partner.

https://youtu.be/hpYr_1gijHs?t=10