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