01/22/2020

22
Jan

01/22/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

Banded Shoulder, Hip and Ankle

Stretches

Then

400m Run or 500m Row

Metcon

Metcon (AMRAP – Reps)

Against a 35 Minute Clock:

200m Run

– 20 Toes to Bar

200m Run

– 20 Wall Ball Shots

200m Run

– 20 Pull Ups

50 Double Unders

– 10 Clean and Jerks (135/95)

200m Run

– 20 Toes to Bar

200m Run

– 20 Wall Ball Shots

200m Run

– 20 Pull Ups

50 Double Unders

– Clean and Jerks for Max Reps (155/105)

Rx+: (155/105); (185/125)
**Score is:

Max Reps at 2nd Barbell weight.

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