EQUIPMENT: Rower, Barbell, Bumper Plates, Kettlebell (1.0/ 1.5 pood), Box (24"/ 20")
WARM-UP:
*Traveling Dynamic Warm-Up/ Active Stretch w/ PVC
“JACKIE:”
For Time -
*1000m Row
*50 x Thruster (45 lb.)
*30 x Pull-Up
“JACK:”
20 min AMRAP -
*10 x Push Press (115/ 75)
*10 x KB Swing (1.5/ 1.0)
*10 x Box Jump (24/ 20)
FINISHER (TRIMMED-DOWN-“NANCY”):
3 Rounds -
*200m Run
*10 x Overhead Squat (95/ 65)
*Note: When suggested weights are written as such: (#/ #), that indicates that the weight for males is the 1st # and weight for females is the 2nd #. In CrossFit, we call these "prescribed" weights, and they are set to accommodate the elite athlete...therefore, that weight may be a far-off goal for you (and that is totally FINE!).
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