02/11/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 mins Chest and Shoulder Stretches

Then 30 seconds each side:

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

10 Iron Crosses

Skill

Kipping

Following review of the Kip, complete 3 rounds of:

10 Kips

5 Hang Muscle Snatches with empty bar 2″ below the knee.

Metcon

Metcon (Time)

3 Rounds of Cindy

– 15 Power Snatches –

3 Rounds of Cindy

– 15 Power Snatches –

3 Rounds of Cindy

1000m Row

Rx: (115/80)

Rx+: (135/95)

**20 Minute Time Cap

1 Round of Cindy:

5 Pull Ups

10 Push Ups

15 Air Squats
**If Time Capped: note how far you got at the cap.