16
Feb
02/16/2022
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP:
1 Set:
:30 PVC Pipe Pass Through
:30 PVC Pipe Around The World
:30 Good Mornings
:30 Box Step Ups
:30 Hang from Pull Up Bar
:30 Hollow Hold
1 Set:
:30 PVC Pipe Pass Through
:30 PVC Pipe Around The World
:30 Good Mornings
:30 Box Step Ups
:30 Kip Swings
:30 Hollow Hold
KIPPING PULL UP REVIEW | 10:00
Metcon
T2: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
8 Pull Ups
6 Sit Ups
4 Burpee Box Step Over (24″/20″)
**You Go; I Go
INDV: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
4 Strict Pull Ups
6 Sit Ups
4 Burpee Box Step Overs (24″/20″)
Cool Down
Metcon (No Measure)
5:00 Banded Shoulder Mobility