01/14/2020

14
Jan

01/14/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

70′ High Knees

70′ Butt Kickers

70′ Side Shuffles Down and Back

30 Single Unders

30 Double Unders

Then-

Calve Stretches

Metcon

CrossFit Dot Com (Time)

1 Mile Run

150 Double Unders

50 Burpees

800m Run

100 Double Unders

35 Burpees

400m Run

50 Double Unders

20 Burpees
**40 Minute Time Cap.

Scaling Options for Run:

1 Mile Run = 2000m Row

800m Run = 1000m Row

400m Run = 500m Row

No Double Unders:

250 Single Unders

200 Single Unders

150 Single Unders

Cool Down

Before You Can Escape (Time)

2 minute Bike or Row

-Then-

30 seconds each side:

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

Supine Knee to Chest

-Then-

Banded Shoulder Stretches