02/12/2020

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes Lacrosse Ball Mobility

– Traps, Rhomboids, Delts

Then:

3 Rounds with a light KB

5 Russian KBS

5 American KBS

10 Hollow Rocks

200m Jog

Metcon

Metcon (Time)

10 Rounds:

9 Russian KB Swings (70/53)

15 Ab-Mat Sit Ups

21 Double Unders

**Every Minute starting at 1:00,

5 Burpees before continuing where you left off.

Time Cap: 18 Minutes

Cool Down

Before You Can Escape (Time)

2 minute Bike or Row

-Then-

30 seconds each side:

Couch Stretch

Deep Lunge Hold

Hamstring Stretch

Pigeon Stretch

Supine Knee to Chest

-Then-

Banded Shoulder Stretches