01/17/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP |

3 sets –

6 Alternating Quad Stretch

5 super slow wall squats

10 kip swings or PVC Pass Throughs

15 jumping jacks

Then

10 wall-ball front squats

5-10 Adjustable Bar Row

10 wall-ball push presses

5-10 Adjustable Bar Row

10 wall balls

5-10 Adjustable Bar Row

PULL UP PROGRESSION | 8:00

Kip swing

2 kip swings + 1 kip

2 kip swings + 1 pull-up

2 kip swings + 1 pull-up + 2 kip swings

Multiple pull-ups

Metcon

Metcon (Time)

50-35-20

Wall balls (20/14 lb)

Pull-ups

Midline

Metcon (Time)

100 Alternating Single Leg V-Ups