02/04/2020

CrossFit Natomas – CrossFit

Metcon

Warm-up (No Measure)

Banded Chest and Shoulder Stretches

– Then –

30 seconds each side:

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

10 Iron Crosses

Conditioning

Metcon (3 Rounds for reps)

3 x 500m Row

– Rest 5 Minutes in Between –

Rx+: Rear of Rower on top of 2 x 45lb.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

6 Handstand Push Ups

9 Toes to Bars

12 Deadlifts

(155/105)