02/18/2020

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