01/13/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

– Then –

30 seconds each side:

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

10 Iron Crosses

10 Squat to Hammies

Weightlifting

A: Front Squat (1RM)

**No more than 20 minutes to find 1RM Front Squat.

**Suggested Loading:

1×5 @50%

1×3 @60%

1×2 @70%

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– It should not take you more than 8 mins to work up to 80% –

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1×[email protected]%

1×[email protected]% (New PR)

B: Front Squat (10×2)

**EVERY 2 MINUTES FOR 10 SETS:

2 Front Squats at 75-85% of 1RM Power Clean

**THIS IS AN ALTERNATIVE OPTION for those who do not want to go heavy or still working on form.**

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 Weighted Sit Ups with Plate

8 Squats with Plate

6 Plate Ground to OH

4 Handstand Push Ups

Rx: (25#/15#)

Rx+: (35#/25#)