CrossFit Mt Juliet | Nauti by Nancy
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Nauti by Nancy

02 Mar Nauti by Nancy

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

“nauti by nature not cuz I hate ya”

Mobility/Warm Up

T-Spine Smash

OH Tissue Smash

Wrist Stretches

Puppy Pose x 30 sec

Bottom of Squat Hold x 30 sec

Rowling X 3 PVC Pipe or Banded OHS penalty


Front Squat (3×3)

1×3 @ 50%

1×3 @ 65%

3×3@ 75%


Nautical Nancy (Time)

5 Rounds

400 M Row

15 OHS 95/65


Metcon (Time)

4 Rounds

4 hanging round the world

15 Hollow Rocks

10 Superman

Post Workout Mobility

Super Front Rack

Banded Posterior Chain Mob

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