24
Jan
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