17
Feb
02/17/2020
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
10 PVC Pass throughs
10 Side Pass throughs Clockwise
10 Side Pass Throughs Counter Clockwise
–
30 seconds each side:
Couch Stretch
Deep Lunge Hold
Hamstring Stretch
Pigeon Stretch
10 Iron Crosses
10 Squat to Hammies
–
Gymnastics
Metcon (No Measure)
3 sets Alternating between the 4 movements:
A. 5-8 Strict Pull Ups
B. 5-8 Dips (Rings or Stationary)
C. 10 KB Upright Rows
D. 10 – 20 Hollow Rocks
Metcon
Mamba & Gigi (AMRAP – Rounds and Reps)
AMRAP 18 Minutes:
5 Muscle Ups
8 Power Cleans
24 Box Jumps (24″/20″)
13 Burpees
Rx: (155/105) Power Cleans, Bar Muscle Ups
Rx+: (185/125); Ring Muscle Ups
– Minimum of 4 rounds must be completed to click the Rx+ button.
**Original WOD Posted by CF Invictus