01/28/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP | 8:00

3 Minutes Bike/Row or 600m Jog

– Then –

(Use small plates for the raises)

12 Front Raises

– 20 Plank Shoulder Touches

12 Lateral Raises

– 10 Hollow Rocks

12 Bent Over Y Raises

– 20 Plank Toe Touches

12 Bent Over T Raises

– 10 Straight leg sit ups

SKILL WORK | 7:00

– Wall Walk

Scaling options:

1) Range of motion on the wall (don’t go as high)

2) Inch worm on the floor

EMOM 5 Minutes:

1-3 Wall Walks

HANDSTAND HOLD PRACTICE | 8:00

Plank hold

Pike hold

Pike hold with feet on box

Handstand hold (stomach to wall)

Handstand hold (back to wall)

TOES-TO-BAR PROGRESSION | 8:00

Kip swing

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toe-to-bar

Multiple toes-to-bars

Metcon

Metcon (Time)

5 Rounds:

5 Wall Walks

15 Toes to Bars

Rx+: 50’ Handstand Walks

Time Cap: 15 Minutes
If you have Handstand Walks but are not efficient, scale down distance of max 1:00

Toes to Bar Scale:

15 Candlesticks

20 Ab-Mat Sit Ups