01/31/2020

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)

A. 5-8 Dips (Rings or Stationary Bar)

B. 5-8 False Grip Ring Rows

C. 6 each side Single Leg RDL’s

**Use KB. Choose your weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3 Muscle Ups

6 Stone to Shoulders (90/70)

12 Box Jump Overs (24″/20″)

Rx: Bar Muscle Up

Rx+: Ring Muscle Up