02/14/2022

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