4
Feb
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)