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