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CrossFit Nauset – CrossFit

TEAM WOD

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Warm-up

WARM-UP (No Measure)

Row 500m, AB 600m

Then complete 2 rounds of the following:

10 yards Walking RDL and leg swings

10 squats

10 mod glute bridge

10 banded thrusters

10 single KB deadlifts

10 overhead plate press

Metcon

Metcon (Time)

4 Rounds (with a Partner) for Time:

8 Man Makers 2×50/35 / Plank Hold

20 Deadlifts 225/155 / Wall Sit

24 One-Arm Dumbbell Thrusters 50/35 / Flutter Kicks
*Partners split reps

*one works while other performs sub movement

*man maker=renegade row + cluster