27
Jan
01/27/2020
CrossFit Natomas – CrossFit
Warm-up
Metcon
Warm-up (No Measure)
5 minutes to stretch on your own
– Then –
3 Rounds
30 Single Unders
10 Air Squats
10 Hollow Rocks
10 Push Ups
T2: Metcon (Time)
Teams of 2:
5K Row
**3 Bench Press buy in for the person
picking up where the other left off.
**Switch whenever the person on the
rower goes over a certain pace:
Row Pace:
Rx: Stay below 2:15/2:30 500m pace
Rx+: Stay below 1:50/2:15 500m pace
Bench Press:
Rx: 155/105
Rx+: 185/125
**Once off the Bench Press, you should
on the rower within 20 seconds
SOLO: Metcon (Time)
3000m Row
Every 500m: Complete 3 Bench Press
Rx: 155/105
Rx+: 185/125