CrossFit Nutley – CrossFit
Official Programming of CFN.
Warm-up
Dynamic stretching and mobility drills.
Weightlifting
20 minutes for strength
Front Squat (3 x 5)
-20% of 7×1
-10% of 7×3
3/1 – 7×3, 2/9 – 7×1)
Metcon
Try to start each round with as many unbroken reps as possible.
Metcon (Time)
21 – 18 – 15 – 12 – 9 – 6 – 3
Wall balls 20/14#
Burpees
18 Minute Cap
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