01/06/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

10 Walking Quad Stretches

10 Knees to Chest

10 Inside foot to Ceiling

10 Bow and Bends

10 Squat to Hammies

10 Empty Barbell Back Squats

10 Back Rack Snatch Grip Push Press

Weightlifting

Back Squat (3×5)

Metcon

Metcon (Time)

21-15-9

Overhead Squats

Hanging Knees to Elbows

Rx: (95/65)

Rx+: (115/80)

Goal: Sub 10 Minutes

**12 Minute Time Cap