02/08/2022

CrossFit Natomas – CrossFit

GENERAL WARM-UP|

3 Minute Bike/Row or 600m Jog

– Then –

2 Rounds:

10 Push Up to Downward Dog

10 Squat to Hammies

10 Iron Crosses

10 Empty Bar Good Mornings

10 Burpees Over the Parallette

DEADLIFT REVIEW | 5:00

Coach led Deadlifts 10-15 Reps with a light weight.

5 Sets:

5 Deadlifts

5 Bar Facing Burpees OTB

**Use each round to work up to your working weight.

3 rounds for time:

25 Deadlifts (225/155)

25 Bar Facing Burpees Over the Barbell

15 Minute Time Cap
Goal is to stay under 5 minutes per round.

Accumulate 1:00 of Pigeon Stretch each side.