12
Feb
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