20
Jan
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.