02/07/2020

7
Feb

02/07/2020

CrossFit Natomas – CrossFit

Warm-up

Metcon

A: Metcon (2 Rounds for reps)

EMOM 10 Minutes:

**Alternating between the two movements:

Minute 1:

30 seconds Max Bench Press

Rx: (95/65)

Rx+: (135/95)

Minute 2:

30 second max Alternating Leg V-Ups

B: Metcon (Time)

For Time:

20-40-60-80-100-80-60-40-20

Single Unders

***MedBall Cleans after each set

(20/14) MB

Rx: ***6 Med Ball Cleans

Rx+:

***10 Med Ball Cleans

– Each set of Single Unders must

be done unbroken or do the set of SU’s all over again before you can move forward.

Warm-up (No Measure)

400m Run/500m Row

10 Hollow Rocks

15 Air Squats

10 Straight Leg Sit Ups

15 Hand Release Push Ups

– Calve Stretches