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| Above: Nancy Reagan and Mary Lou Retton |
*Note: Today's S3 Conditioning workout is a play on two of CrossFit's benchmark girl WODs, named "Mary" and "Nancy." Reps and rounds have been decreased and exercises changed here and there...enjoy!
EQUIPMENT: Barbell (95/65), Jump Rope, Pull-Up Bar
WARM-UP:
*Traveling Active Stretch/ Dynamic Warm-Up w/ PVC
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5 Min. AMRAP of “ Little MARY:”
*5 x Handstand Push-Up (mod: decline atop box OR Hand-Release Push-Up)
*5 ea. leg x Pistol (mod: single-leg sit to box OR hold pole)
*5 x Pull-Up (mod: w/ band)
2 Rounds of “NANCY:”
*400m Run (mod: 200m Run)
*15 x Overhead Squat (95/65)
-early finishers: 200 x Jump Rope; 10 x OHS until all participants done with the 2 rounds
5 Min. AMRAP of “Little MARY:”
*5 x HSPU
*5 ea. leg x Pistol
*5 x Pull-Up
2 Rounds of MODIFIED “NANCY:”
*400m Run (mod: 200m Run)
*16 x Overhead Lunge (95/65)
-early finishers: 100 x Jump Rope; 10 x OHL until all participants done with the 2 rounds
5 Min. AMRAP of “Little MARY:”
*5 x HSPU
*5 ea. leg x Pistol
*5 x Pull-Up
2 Rounds of MODIFIED “NANCY:”
*400m Run (mod: 200m Run)
*15 x Hang Power Snatch (95/65) (mod: w/ PVC OR Hang High Pull)
-early finishers: 50 x Jump Rope; 5 x HPS until all participants down with the 2 rounds
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