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Project Nekton

3
Jan

Project Nekton

Barnes Corner CrossFit – CrossFit

View Public Whiteboard

Warm-up

Hip Flexor SMR (1min E/S)

Glute SMR (1min E/S)

Sit in bottom of Squat 60s

+

15/10 cal bike

+

30s Plank

30 Archbody Hold (Superman)

x3

+

5 Cossack Squats (E/S)

5 Jefferson Curls slow

x3

+

12 Air Squats

12 Box Push-ups

10 Dumbbell Press

x2

Fundamentals

Handstand Pushup Skillwork & Progressions

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

40 Abmat Situps (50 Rx+)

30 Front Squats 95/65

20 Hand Release Push-ups (Rx+ Ring Dips)

10 Handstand Push-ups
Not too concerned today with score and checking the Rx button. More importantly to scale properly to get a “burn” in the muscles and complete high amounts of reps without breaks. Nearly ALL of us should scale this wod in some fashion in order to improve our fitness.

Extra Work

3 Rounds for Quality

10 Banded External Rotation

10 Banded Internal Rotation

10 Dumbbell Curls; 2s Neg.

20 Banded Tricep Extension

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