01/18/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP:

4 sets:

10 high knees

10 butt kickers

10 mountain climbers

10 groiners

10 double knee tucks

10 reps of …

Set A | Superman

Set A | Good mornings (unweighted)

Set B | RDLs (empty barbell)

Set B | Good mornings (empty barbell)

Weightlifting

Power Clean (2RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

1 Deadlift (275/185 lb)

50 Double Unders

2 Deadlift

60 Double Unders

3 Deadlift

70 Double Unders

4 Deadlift

80 Double Unders

5 Deadlift

90 Double Unders

6 Deadlift

100 Double Unders

**Add 1 Deadlift every round

**Add 10 Double Unders every round.

Rx+:

If Rx weight is under 80% of 1RM Deadlift. Use 85%.