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