18
Feb
02/18/2020
CrossFit Natomas – CrossFit
Warm-up
Warm-up (No Measure)
10 Walking Quad Stretch
10 Inside foot to ceiling
10 Knees to Chest
6 Deep Walking Lunges
– Then w/ empty barbell –
10 Front Rack Stretches
10 Good Mornings
10 Hang Muscle Clean
10 Front Squats
Gymnastics
Toes-To-Bar
Skill Work
Metcon
Metcon (Weight)
10 Rounds:
150m Row
5 Toes to Bars
1 Squat Clean + 1 Front Squat Attempt
– Rest as needed between rounds –
**30 Minutes to work up to heaviest
1 Squat Clean + 1 Front Squat
**Athlete can only make one attempt each round.
If attempt is missed, move on to
the next round.
**Don’t want to max out? Use 75-80% of 1RM Squat Clean