14
Feb
02/14/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP | 7:00
On a 6:00 clock:
10 leg swings/leg
10 over the fence drills
10 narrow-stance squats
10 single-unders
5 single-single-doubles
:15 max reps double-unders
SINGLE-LEG SQUAT REVIEW | 7:00
1 set:
10 step-back lunges
10 step-back lunges off a plate
8 heel-hooked squats
6 single-leg squats off a box
6 single-leg squats
Weightlifting
Back Squat (10-10-8-8-6-6)
90 seconds for 6 sets.
Set 1 and 2: 10 reps at 45%
Set 3 and 4: 8 reps at 55%
Set 5 and 6: 6 reps at 65%
Only record weight used for sets 5 and 6
Metcon
Metcon (Time)
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders