171204 - “Hole in the Boat”

 

Pre Class Mobility:

Lat LAX

Front Rack PVC

 

Warm up:

Thruster Breakdown

3 Rounds not for time

10 Cal Row

10 Barbell Thrusters

10 Side Swings

 

Skill/Strength:

5x5 Thruster

 

WOD:

For time

30 Thrusters

30 C2B Pulls-ups

30 Cal Row

Rest 2:00

20 Thrusters

20 C2B Pulls-ups

20 Cal Row

Rest 2:00

10 Thrusters

10 C2B Pulls-ups

10 Cal Row

Rx: (115/75)

Scaled: 50% of 1RM, Ring Rows

 

Mobility:

Circle up - Forearm Stretch

Hips/Quads

Share on Facebook
Share on Twitter
Please reload

Recent Posts

March 13, 2020

Please reload

Street:
106 Perimeter Rd

Nashua, NH 03063
Phone:

603-595-6400
Email:

info@crossfitnashua.com

  • Facebook Social Icon
  • Instagram Social Icon
  • Twitter Social Icon

CrossFit Nashua

BETTER THAN YESTERDAY

Live closer to Milford, NH? Check out our second location, 

CrossFit Souhegan