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