01/24/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

**Use small plates or light DB’s:

10 Weighted Arm Circles Forwards

10 Weighted Arm Circles Backwards

10 Weighted Over and Backs

10 Weighted Front Raises

10 Weighted Lateral Raises

10 Bent Over Fly’s

– Then –

400m Run or Bike 2 Mins

Accessory Work

Metcon (No Measure)

5 Sets (Alternating between the 3 Movements)

1A. 5 Each side – Tempo DB Press

Drive up fast

5 second lower

1B. 8 KB Bent Over Rows

Pull Fast

5 second lower

1C. 50′ OH Carry (L)

50′ OH Carry (R)

**Choose your weight.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

3-6-9-12-15 and so on

Handstand Push Ups

Front Squats

(95/65)

Rx+: Unbroken Front Squats