01/20/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

10 Walking Quad Stretches

8 Deep Walking Lunges

4 Inch Worms

30 Seconds each side Pigeon Stretch

– Then –

1 Round:

150 Single Unders

15 Goblet Squats

15 KB Deadlifts

Metcon

Metcon (Time)

10-20-30-40-50

Double Unders

50-40-30-20-10

Reverse Single Unders

**10 KB Swings after each set

(53/35)

**12 Minute Time Cap

Weightlifting

Back Squat (1RM)

**30 Minutes to find 1RM Back Squat

Suggested Loading:

1×5 @50%

1×3 @60%

1×2 @70%

1×[email protected]%

1×[email protected]%

1×[email protected]%

1×[email protected]% (New PR)

Metcon

Metcon (No Measure)

**IF 1RM IS FOUND IN 20 MINUTES OR LESS:

For Completion:

1000m Row

100 Ab-Mat Sit Ups

**Partition as needed.