31
Jan
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