“Nancy”

CrossFit Kennett Square – CrossFit

Delta

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Substitutions

Overhead Squat: 1-arm Dumbbell or Kettlebell / Odd Object

Weightlifting

Snatch

If you’re able build up to a heavy single and repeat 3 times

If you’re not able to get to that type of loading, increase the number of reps.

Warm-up

1)

1 minute of Cardio

2)

10 Runner’s Lunge (total)

10 Pigeons

10 Plank to Downward Dog

10 Yoga Tables

10 Toe Grab Squat and Reach

20 Alligator Claps

2)

1 minute of Cardio

3)

10 Air Squats

w/ PVC, towel, or broom

10 Dislocates

10 Behind-the-Neck, Wide Grip Push Press

10 Sotts Press

10 Overhead Squat

w/ bar, light weight

10 Behind-the-Neck, Wide Grip Push Press

10 Overhead Squat

4)

2x

1:00 Cardio

5 Overhead Squat w/ Workout weight

Cool-Down

:30 Pigeon (ea)

:30 Forearm Stretch

:30 Overhead Reach and Lean (ea)

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