Nancy - at home edition

January 9, 2023

5

-

minutes warming up

18

-

25

minutes working out

Today's Focus: FUNctional Fitness 🥳
💪 Stamina
💪 Muscle Endurance

Coach's Notes
I've never met a Nancy I didn't like...until today! Today we have a CrossFit baseline workout that looks simple, but trust me, it's a doozy. Use a weight that you can either do all the reps unbroken or in no more than 2-3 sets. You don't want to be stuck on the squats after the run. Again, trust me.

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Coaching

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For Time

Nancy
5 Rounds
400m Run
15 Overhead Squats

No barbell, no-run option
5 Rounds
40 Single-unders
20 Box Jumps
15 DB Overhead Squats, total

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Personalize It

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*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Modification Option
3 Rounds
400m Run
15 Front Squats

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Get Ready

📍 400m route mapped out
✅ Weights for Overhead Squats

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Warm-up
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Nancy - at home edition

January 9, 2023

5

-

minutes warming up

18

-

25

minutes working out

Today's Focus: FUNctional Fitness 🥳
💪 Stamina
💪 Muscle Endurance

Coach's Notes
I've never met a Nancy I didn't like...until today! Today we have a CrossFit baseline workout that looks simple, but trust me, it's a doozy. Use a weight that you can either do all the reps unbroken or in no more than 2-3 sets. You don't want to be stuck on the squats after the run. Again, trust me.

‍

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2023-01-09 Nancy at Home Edition by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Single-Unders
Single-Unders

Jumping Movements

Box Jumps
Box Jumps

Jumping Movements