02/04/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 10:00

PVC Circuit

2:00 Bike/Row/Run

2 sets

10 Bow and Bends

10 Cossack squats

10 DB RDLs (light)

10 DB strict presses (light)

10 Goblet Squats

DB STEP-UP REVIEW | 4:00

1 set

10 alternating step-ups

8 single-DB alternating step-ups

6 DB step-ups

DB PUSH-PRESS REVIEW | 5:00

1 set

10 single-DB push presses

8 single-arm DB push presses/arm

8 DB push presses

MINI ROUND | 3:00

**Use working weight

1 set

10 DB step-ups

10 DB push presses

Metcon

Metcon (5 Rounds for reps)

5 x 2:00 rounds:

20 DB box step-ups (35/50 lb) (16/20 in)

Max reps of DB push presses

– Rest 2:00 between rounds