Fat Nancy

CrossFit First Creek – CrossFit

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Warm-up (No Measure)

WARM-UP, GENERAL

• Run Bathroom to Garage door and back

• 20 Banded pull-aparts

• 10 AirSquats

• Run Bathroom to Garage door and back

• 20 Banded pass throughs

• 10 Banded OHS hold the band in OHS

• Run Bathroom to Garage door and back

• 10 Active Passive Hangs

• 10 OHS with PVC

WARM-UP, OVERHEAD SQUATS

Using an empty bar:

5 Tempo OHS

• 5-sec Lower, 5-sec pause

5 Tempo OHS

• 3-sec lower and 3-sec pause

5 OHS

3×5 OHS, building to workout weight

Fat Nancy (Time)

3 Rounds for time of:

•800m Run

•15 Overhead squats (155/105)

Chest-to-Bar Pull-Ups – December 2018 Skill

5 sets of:

3 Strict supine grip C2B bar pull-ups. Hold chin over bar for 2 seconds, 3 second descent, then immediately pull.

Rest 1 minute between sets.