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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.

10 cossock squat

8 hand release push-ups

10 Slow and low air squats (perfect form)

8 knee raises

10 Sots press (PVC or bar)

8 Fire hydrant circles (each side)

10 banded thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP21:

Partner A

30 sit-ups

20 thrusters 45/35

10 DB hang clean & jerk 50/35

Partner B

AB/ROW 20 cal

partners switch every 20 cal